CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

:30 Goblet Squat Hold

Bike 500m

10 GHD Sit Ups

Strength

B: Squat Clean & Split Jerk (2 reps EMOM x 16 minutes)

75%+ 1RM

Metcon

C: Metcon (Time)

3 Rounds

10 D-Ball Cleans 100/70

15 Toes to Bar
Beginner: 50/30; 15 Single Leg V-Ups

Intermediate: 70/50

Advanced: Rx

Competitor Extra

D: Metcon (No Measure)

Every 2:00 for 20 Minutes

Run 400m

15 Handstand Push Ups
Alternate Movements each 2 Minute window (5 runs and 5×15 HSPU)

Cool Down