CrossFit 201 – What’sStaceyDoing

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Metcon (No Measure)

(Trueform or Assault Runner)

A) 5:00 Easy

B) 4x20m Single Leg High Skip (Right)

C) 4x20m Single Leg High Skip (Left)

D) 3 x

3x40m Sprint, Every 1:00

Rest 2:00 Between Sets

E) 12x100m, Every 3:00

ODD: 90%

EVEN: 100%

F) 3K Easy

Metcon (No Measure)

3 x

50’ Banded Monster Walk Forwards

50’ Banded Monster Walk Backwards

10 Banded Face Pulls + Cuban Press

EMOM 15 of:

Min 1: 15/10 Calorie Row

Min 2: 10 Banded OHS

Min 3: 5 Pull-up Plus (Scap Pull-up + Strict Pull-up)

3 x

10 Dual KB Cossack Squat

10 Alt KB Sotts Press

Metcon (No Measure)

2 Pause Overhead Squat (2 seconds) + 3 Overhead Squat → Work to Heavy, then 2 drop sets @ 90%.

Metcon (No Measure)

5 x

:30 Strict Pull-ups

:30 Rest

:30 Pistols

:30 Rest

:30 GHD Sit-up

:30 Rest

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