CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 rounds of:

6 Dumbbell Push Ups (Scale to regular Push Ups)

4 Dumbbell Power Cleans

20′ Dumbbell Front Rack Walking Lunge


B: Glute-Ham Raises (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

*If more than 3 people to a GHD, sub to Weighted Barbell Good Mornings


C: Metcon (Time)

4 Rounds for time of:

21/15 Calorie BIke

15 Dumbbell Bench Press, 50/35#

9 Toes to Bar
Beginner: 15/10 Cal; 30/15#; Hanging Knee


Intermediate: 40/25#; Toes to Eye Level

Advanced: Rx

Cool Down