CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

EMOM x 12 Minutes:

1st – 3-4/leg Box Jump with Single Leg Landing (Start off low and build only if you are confident – two foot takeoff land with one)

2nd – 6-8 Barbell Good Mornings (light loads – focus on stretching and activating your hamstrings and glutes) @ 20X0 tempo

3rd – Row 20sec HARD (get that breathing going)

4th – 10m Crab Walk
Tempo: 20X0

2 seconds eccentric (down)

0 second isometric (do not hold)

X – explode up (concentric) or intend to do so

0 second pause before next rep


B: Metcon (No Measure)

Minutes 1-2-3: Row 20/14 Calories

Minute 4: Rest

Minute 5-6-7: Row 15/11 Calories

Minute 8: Rest

Minutes 9-10-11-12: Row 10/8 Calories

Core Accessory

C: Metcon (No Measure)

Tabata Hollow Rocks

8 Rounds of :20 On, :10 Off

Cool Down