CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

5 Single Kettlebell Single Leg Good Mornings

10 High Plank to Low Plank Transitions

20 Steps Walking Lunge

Strength

B: Push Press (5-5-5-5-5)

Metcon

C: Metcon (Time)

2 rounds

Bike 20/14 Cal

30/25 Push Ups

Run 200m
Beginner: 15/10 Calorie Bike; 15 Push Ups or Box Push Ups

Intermediate/Advanced: Rx

Competitor Extra

D: D-ball Squats (5×10)

(held in front of body), 100/70#
Rest as needed but must be unbroken

Cool Down