CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

4 rounds

5 Single Arm KB Rack Curtsy Squat (try to control the lowering on each rep for 2-3 sec each rep) R

5 Single Arm KB Rack Curtsy Squat L

10 Supine Flutter Kicks

10 Supine Scissor Kicks


B: Back Squat (5-5-3-3-3-1-1-1-1-1)

(2×5, 3×3, 5×1)


C: Metcon (Time)

10 Bar Facing Burpees

10/6 Calorie Bike

5 Bar Facing Burpees

5/3 Calorie Bike
rest 3-5 minutes

D: Metcon (Calories)

AMRAP 3 Minutes

30 Bar Facing Burpees

Max calories bike in remaining time
Beginner: 20 BFB

Give this one everything you have. Take turns with a partner. Have them count your reps and cheer each other on! Score is total calories.

Competitor Extra

E: Metcon (3 Rounds for reps)

3 rounds

AMRAP 4 Minutes x 3

Row 600/500m

Max reps ring muscle ups in remaining time

Rest 2:00

Cool Down