CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

4 Heavy Wall Balls

2 Knees to Elbow

8 Heavy Wall Balls

4 Knees to Elbow

12 Heavy Wall Balls

6 Knees to Elbow


B: Metcon (Time)

For time:

4 thrusters

1 15-ft. rope ascent

8 thrusters

2 15-ft. rope ascents

12 thrusters

3 15-ft. rope ascents

Men use 135 lb.

Women use 95 lb.

Time cap: 10 minutes
Beginner: 85/55#; 3-6-9 reps standing to floor to standing rope climbs

Intermediate: 115/75# 10-12′ Rope Climbs

Advanced: Rx

Core Development

C: Metcon (No Measure)


A) 6 Bulgarian Split Squats with dumbbells, each side

B) 6 Rotating Side Bridges with 5-10# in hand

C) 6 Lunge into free handstand
Alternate movements per minute. Slow and controlled is preferred, even if you perform less reps.

Cool Down