CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

AMRAP 5:00

10 Goblet Squats

10 Gymnastic Kips

5 Push Ups

Strength

B: Back Squat (3-3-3-3-3)

80%

Metcon

C: Metcon (Time)

4 Rounds

Row 500m or Bike 1000m

10 T2B

15 KB Swings 50/35lbs
Beginner: 10 Hanging Knee Raises; 35/25

Intermediate: 6 Toes to Bar (Quality movement over volume!)

Advanced: Rx

Competitor: 15 T2B; 70/50 KB Swings

Extra Credit

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00

7 Chest to Bar

Run 100m

Cool Down