CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

8 Romanian Deadlifts (light weight)

4 Side Hip Bridges/side including rotation (chest down as you dip hip towards floor, open chest towards ceiling as you extend hip away from floor)

*Row 250m after round 1 & 2

Strength

B: Deadlift (2-4-6-8)

Decrease weight as reps go up, rest as needed between sets (at least 2 minutes)

Metcon

C: Metcon (3 Rounds for time)

3 rounds

Row 500m

4 Rope Climbs

Rest 2:00
Round should take under 5 minutes, so scale rope climb volume/height accordingly.

Beginner: 10 Assisted Leg Clamp pull ups on bar

Intermediate: 10′ or 12′ rope climbs

Advanced: Rx

Cool Down