CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 rounds

5 Strict Pull Ups/Ring Rows

10 Romanian Deadlifts

15 Wall Balls

Strength

B: Deadlift (5-5-5)

Heavy but perfect!

Metcon

C: Metcon (Time)

Row 750m

20 Push Ups

40 Sit Ups

20 Push Ups

100m Farmers Carry 70s/50s

20 Push Ups

40 Sit Ups

20 Push Ups

Row 750m
Beginner: 10 Push Ups; 50/35#

Intermediate: 15 Push Ups; 70/50

Advanced: Rx

Competitor: 30 GHD Sit Ups

Cool Down