CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

:90 foam roll calves, each side

then

2 Rounds:

50 Single Unders Both Feet

5-15 Push Ups

50 Single Unders Left Foot Only

5-15 Push Ups

50 Single Unders Right Foot Only

5-15 Push Ups

Strength

B: Bench Press (5×2)

90%+ 2RM

Metcon

C: Metcon (Time)

For Time

Run 600m

200m Overhead Odd Object Carry

Run 600m
Athlete’s choice for object to carry. Suggestions:

Beginner: 50/30# sandbag/2 KBs or DBs, ~25/15#

Intermediate: 70/50# D-Ball/2 KBs or DBs, ~40/25#

Advanced: 100/70# D-Ball/2 KBs or DBs, ~50/35#

Competitor Extra

D: Metcon (No Measure)

27-24-21-18-15-12-9

(Ladies cut 3 cals off each round)

Row for Calories

Rest 1-3 minutes between sets as needed to hit each interval with full intensity

Cool Down