CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

5 Hollow Swings or Pull Ups

10 Push Ups

10/7 Calorie Bike or Row

Strength

B: Bench Press (Find 2RM)

Metcon

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Beginner: 35/18; Banded Pull Ups or Ring Rows

Intermediate/Advanced: Rx

Competitor Extra

D: Metcon (Time)

3 Rounds

40/25 Calories on Bike

20 Bar Facing Burpees

Cool Down