CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2:00 of Couch Stretch each side

-then-

40/30 calories on the Rower

Strength

B: Metcon (Time)

Front Squat

40 Reps for time @ 60%

Rack/Unrack anytime
Beat your time from last week!

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

10 Kettlebell Deadlift 50/35s

20 Kettlebell Front Squats 50/35lbs

10 HSPU (Open Standard)
We’re looking for 4+ rounds out of everyone with advanced athletes getting 5+

Beginner: Rx Deadlifts; 10 DB Front Squats at 30/20# DB; 2 Wall Walks or 2x Kick up to HS and :10 hold

Intermediate: 15 DB Front Squats at Rx; Reduced ROM HSPU if needed

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

NOT for time

Row 750/600m

5 Legless Rope Climbs

Row 600/500m

4 Legless

Row 450/400m

3 Legless

Row 300m

2 Legless

Row 150m

1 Legless

Cool Down