CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

20 Band Pull Aparts

20 Goblet Squats

20 Steps Hip Circle Side Shuffle, each way

20′ HS Walk or 3 HS Walk Attempts or 2 Wall Walks

Strength

B: Front Squat (3-3-3-3-3)

(Start around 85%)

Metcon

C: Metcon (Time)

21-15-9-15-21

Wall Balls 20/14lbs

Push Ups

Sit Ups
Beginner: 14/10#; Box Push Ups or Banded Push Ups

Intermediate/Advanced: Rx

Competitor: 30/20# WB

Extra Credit

D: Metcon (6 Rounds for calories)

6 Rounds

2:00 Row for Calories

Rest 2:00

Cool Down