CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Run 400m

then

2 rounds

10 Alternating Box Step Ups

5 Burpee Box Jumps

5 Squat Therapy against the wall

Strength

B: Sled Pulls

Perform 3 Heavy 15m sled pulls to determine workout weight

Then

Practice pistols

Metcon

C: CHAOS (Time)

30 / 25-cal. Row

30 burpees to target

40 single-arm Overhead Squats, 50 / 35-lb. DB

40 single-leg squats

25 box jump-overs, 42 / 36-in. box

30m (gym both ways) sled pull, 225/180/135/90

Competitor Extra

D: Metcon (Time)

Bike 12m or

Alternating Rounds with a partner

5 rounds each

Bike 1,200m

Cool Down