CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 rounds

12 Steps Lunge with twist

Gym Length Waiters Carry, each arm

10 Hip Extensions or Banded Good Mornings


B: Metcon (No Measure)

EMOM 8, alternating

A) 10 Strict Dumbbell Shoulder Press

B) 10 Alternating Weighted Box Step Ups holding Kettlebells or Dumbbells, 24/20″


C: Metcon (Time)

3 rounds

Bike 1.2m/1.0m

24 Alternating Dumbbell Snatch 50/35

12 Toes to Bar

Cool Down