CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

4 Rounds

10/7 Calories on Bike

10 Push Ups (Adv: Clapping)

Strength

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

80%+ 2RM

Metcon

C: Metcon (Time)

5 Rounds

15 Kettlebell Swings 70/50lbs

Run 200m w/ Kettlebell

25 Sit Ups
Beginner: 35/25

Intermediate: 50/35

Advanced: Rx

Competitor: 15 GHD Sit Ups

Competitor Extra

D: Metcon (8 Rounds for time)

Air Bike Sprints

12/8 Calories x 8

Rest 2:00

Cool Down