CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 Steady Rounds

6 Strict Ring Dips

9 Russian KB Swings

12 Box Step Ups


Foam roll upper back


B: Squat Snatch (3-3-3-3-3)

Drop and Reset each rep

(Start around 80%)


C: Metcon (Time)

3 Rounds

20/12 Calorie Bike

16 Dumbbell Front Rack Lunge Steps 50/35lbs

12 Kipping Handstand Push Ups
Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.

Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold

Intermediate: 40/25# Lunges; 7-10 HSPU

Advanced: Rx

Extra Credit

D: Metcon (6 Rounds for time)

6 Rounds

15 KB Swings 53/35lbs

15/10 Calorie Row

Rest :90

Cool Down