CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

Row 300m

15 Russian KB Swings

1 Wall Walk or 1-3 Handstand Walk Attempts or 20′ Handstand Walk

Strength

B: Push Sled (Every 3 minutes for 12:00)

1 Heavy Sled Push (there and back)

3/2 Plates

Metcon

B: Metcon (Time)

4 rounds for time of:

40m Farmers Carry (two gym lengths), 70/50 KB or 70/50 DB

D-Ball Cleans, 100/70

Bike 16/12 Calories

Cool Down