CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 rounds

5 Bent over row with 2 Kettlebells

3 Romanian Split Squats with 2 Kettlebells, each leg

:30 Handstand Hold or 1-2 Wall Walks

Gymnastics Strength

B: Strict Chest to Bar Pull-Ups (8×5)

Tempo of 2:1

Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down


C: Metcon (Time)

3 rounds for time of:

Bike 21/15 Calories

15m Handstand Walk or 15 Handstand Push Ups

9 Dumbbell Box Step Overs, 50/35s to 24/20″
Beginner: 15 Dumbbell Push Press, 35/20#

Intermediate: Reduced Volume or ROM HSPU, 40/25# Stop Overs

Advanced: Rx

Cool Down