CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

3 Tempo Bench Press, 4-second descent, 4-second hold at bottom, fast up, no rest on top – Start with empty bar and add light weights each round

12 Hip Extensions

Run 200m

Strength

B: Bench Press (5-5-5-5-5)

Bench Press 5 Reps immediately into 10/7 Calorie Bike active recovery

Build in weight, rest as needed between sets

Metcon

C: Metcon (Time)

5 Rounds for time of:

5 D-Ball Clean over shoulder, 100/70#

15/10 Calorie Bike

25/20 Heavy Jump Ropes

Cool Down