CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 rounds

5 Half Kneeling Dumbbell Arnold Press/side

10 High Plank Opposite Shoulder Taps

15 sec Single Leg Elbow Plank/leg

Strength Accessory

B: Metcon (No Measure)

EMOM 12, alternate movements

A) Tempo Strict Pull Ups (lower slowly)

B) Push Ups
Beginner: 6 ring rows; 4-6 perfect push ups

Intermediate: 4-6 strict pull ups; 4-6 deficit push ups (hands on 2″ plates)

Advanced: 4-6 strict chest to bar pull ups; 7-10 deficit push ups (hands on 4″ plates)


C: Metcon (Time)

5 rounds for time of:

60 Double Unders

25m sled drag, 90/45

7 Single Arm Dumbbell Thruster/arm, 50/35
Adjust sled weight to allow for an unbroken yet challenging reverse walk.

Beginner: 30 Single Leg Single Unders/leg; 30/15

Intermediate: 20-30 Double Unders; 40/25

Advanced: Rx

Cool Down