CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

As a team of 3

3 rounds each, follow leader style

Run 4x10m shuttle run

Low Plank to High Plank Transitions

Flutter Kicks

Metcon

B: Metcon (Time)

As a team of 3

4 rounds each, follow the leader style (one person on each movement, rotate once all complete their reps)

Row 25/18 Calories

15 Bench Press 155/95

30 Sit Ups
You can Sub Dumbbell Bench Press instead of Barbell

Beginner: 20/14 Calorie Row; 105/45#; 25 Sit Ups

Intermediate: 135/75#

Advanced: Rx

Cool Down