CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

8 minute Bike

*Every 2 mins get off and perform the following:

12 Clamshells/side

8 Bench Dips (pause 1sec at bottom stretch)

6 Single Arm Dumbbell Row/arm

*Increase your pace slightly on each set of the Bike

Strength

B: Metcon (No Measure)

Beginner:

5×5 perfect push ups

Intermediate:

Strict Bar Dips

5×5

Advanced: Strict bar dips with weight belt

5×5

Metcon

C: Metcon (Time)

4 rounds:

400-m run

4-3-2-1 rope climbs

80-ft D-Ball Carry in front of body 100/70#
80’= one gym length

Beginner: 50/30; 20-15-10-5 ring rows

Intermediate: 70/50; Reduced height rope climb

Advanced: 100/70

Cool Down