CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

2 rounds

30m (back of gym to fence) Single Kettlebell Farmers Carry, switch hands then walk back

20 Frog Kicks

10 GHD Hip Extensions or Banded Good Mornings


B: Seated DB Press (3×10)

Heavy and Unbroken

Warm up well to ensure all three work sets are at a challenging weight


C: Metcon (Time)

3 rounds for time of:

Row 500m

10 D-Ball Clean and Jerk, 100/70#
Beginner: 50/30#

Intermediate: 70/50#

Advanced: 100/70#

Cool Down