CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

2 Rounds

10 PVC Pass Through

50 Plate Jumps


B: Handstand Push-ups

HSPU Technique Work


EMOM 5:00

Pick a # of HSPU and work on meeting the open standard. Keep the sets small, clean and repeatable


C: Metcon (5 Rounds for calories)

Five 6:00 Rounds

30 Wallballs 20/14lbs


Max Calories on Rower or Bike in remaining time
No Rest


On earlier rounds you should have 2+ minutes on the machine, and later rounds 1+ minutes.

Score is calories on Row/Bike

Beginner: 21 Wall Balls 14/10#; 4 Wall Walks or 4x Kick Up HS and :10 Hold

Intermediate: 25 Wall Balls; 7-10 HSPU and/or reduced ROM

Advanced: Rx

Competitor: 40 Wall Balls; 20 HSPU

Extra Credit

D: Metcon (3 Rounds for reps)

3 Sets of Max Rep Unbroken Thrusters 95/65lbs

Rest 3:00

Cool Down