CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Run 200m

then

2 rounds

30′ partner wheelbarrow walk

50 Flutter Kicks while partner holds wall sit, then switch

Metcon

B: Metcon (Time)

With a partner

4 rounds for time:

20 / 15-cal. row & bike (one partner on each machine, then switch)

50’ Handstand Walk, split between the partners

15m Heavy Sled Push, each
Beginner: 15/10 Cal Machines; 50’ Bear Crawl + 50’ Walking Lunge, both partners at same time

Intermediate: 100’ Walking Lunge with Plate overhead, 45/25, split between the partners

Advanced: Rx

Or 3 person variation:

3 rounds for time

20 / 15-cal row & bike & run 200m

50’ Handstand Walk, split between the partners

15m Heavy Sled Push, each

Cool Down