CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 rounds

:20 Handstand Hold

:20 Plate Jumps

5 single Kettlebell Push Press, each arm


B: Metcon (Time)

Kipping Handstand Push-ups

For Time:

50 Repetitions

12 minute cap
Beginners: 12 minute of kipping handstand push up technique and practice

Advanced: 75

Focus on technique, positions, and pacing. Performing a big set to near failure at the beginning is not a good strategy. Enter the workout with a “Plan A” of work to rest intervals and also a “Plan B”.


C: Metcon (4 Rounds for reps)

Small “Ghost”

4 Rounds For Reps:

1:00 Row

1:00 Burpees

1:00 Double Unders

1:00 Rest
Don’t sandbag the burpees to get more double unders! Challenge yourself to perform the double unders while fatigued.

Cool Down