CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Run 400m

then

3 rounds

5 strict single dumbbell shoulder press, each arm

10 banded good mornings

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Strict Handstand Push Ups

10 Toes to Bar

15 Deadlifts 135/95
Beginner: 2 Wall Walks or :20 Handstand Hold; V-Ups or Hanging Knee Raises; 95/55

Intermediate: 2-3 Strict HSPU and or reduced ROM; 7 Toes to Bar; 115/75

Advanced: Rx

Strength Accessory

C: Bent over dumbbell Row (3-5×12)

Using bench

Competitor Extra

D: Metcon (Time)

7 rounds

Row 200/150m

1 Stict Rope Climb

Rest :30

Cool Down