CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

10 Alternating High Kicks

10 Empty Bar Thrusters

5 Banded Side Steps, each way

Strength

B: Sumo Deadlift (5×4)

As Heavy As Possible

No Bounce – Silent

Metcon

C: Metcon (Time)

For Time

200′ Walking Lunge

100 Double Unders

50 Goblet Squats 50/35lbs

50/35 Calorie Row

50 Goblet Squats

100 Double Unders

200′ Walking Lunge
Beginner: 100′ Walking Lunge; 100 Singles; 40 Goblet Squats @ 35/20; 40/25 Calorie Row

Intermediate: 50 Double Unders; 45/25 Goblet Squat

Advanced: Rx

Competitor Extra

D: Metcon (Time)

6 Rounds

Bike 1000m

10 Burpee Box Jump Overs 24/20″

Rest 1:00

Cool Down