CrossFit LaSalle, Thrive Performance – CrossFit
Warm-up
Metcon
B: Metcon (5 Rounds for reps)
5 Rounds:
1min. of max rep bench press (135/75)
immediately into;
1min. of max cal on the rower
2min. Rest
*Goal for men is 20-30 cals a minute. Women is 15-20 cals a minute.
*RX+ 185/100
C: Metcon (Time)
Quick and Dirty (Time)
2 Rounds For Time:
50 Russian KB Swings 53/35
50 Sit-Ups (Feet anchored on KB)
100 Double unders
*CAP: 12min.
*RX+ is 70/53