CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

2 rounds

Row 1:00

:15 Dead hang on pull up bar

:05 Active Shoulder hang on pull up bar

5 Controlled Rotating Hip Bridges, each side


B: Metcon (No Measure)

For quality:

50 Tempo Strict Pull Ups (slow 2-3 seconds on the way down)
The less sets the better but don’t perform sloppy reps with a “half kip” at the top.


C: Metcon (AMRAP – Rounds and Reps)


20 Dumbbell Snatches, 50/35lbs

15/12 Calorie Row

10 Burpee Box Jump Overs, 24/20″
Beginner: 30/15#; 10/6 Calorie Row; 20/16″, step ups allowed

Intermediate: 40/25#

Advanced: Rx

Competitor Extra

D: Bench Press (10-10-5-5-3-3-3)

Cool Down