CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

As a team of 4:

Pair 1 completes 20 Med Ball Sit ups while Pair 2 holds low plank

Pairs switch places and repeat

Pair 1 completes 20 Partner Wall Balls while Pair 2 holds wall sit

Pairs switch places and repeat

Pair 1 completes 20m buddy carry each while Pair 2 hangs from bar

Pairs switch places and repeat


B: Metcon (Time)

With a partner

Bike 2.0/1.6m

Partner performs 40/30 Strict Pull Ups

Row 800/700m

Partner performs 40 Push Ups (Men: 4″ Deficit, Female: Plate Push Ups)

Run 600m

Partner performs 40 Dumbbell Squats (50s/35s)
Partner 1 Bikes while Partner 2 completes Pull Ups. Once both partners finish, then switch places. Then move on to next couplet.

Beginner: Ring Rows or banded strict pull ups; Box Push Ups or banded push ups; 30/15# DB

Intermediate: 25/15 Strict Pull ups; 30 Push ups; 40/25#

Advanced: Rx

Cool Down