CrossFit 201 – CrossFit

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Warm-up

Have athletes grab out one light KB and one moderate DB.

10 Minute AMRAP

10/8 Calorie Row

25’ Filly Lunge (Right arm)

25’ Filly Lunge (Left arm)

100 meter Run

Technique / Skill Work

Pull up Progression

Scap Pull – Up

Kip Swing

Dynamic Kip

Dynamic Kip + Knees Up

Single Pull-ups

Connecting with Push-Away

Metcon

Metcon (Time)

Time Cap: 20 minutes

FOR TIME

40-30-20-10

KB Front Rack Lunge (double)

RX+(53/35)| RX (35/26)

15-15-15-15

Pull-up

40-30-20-10

Calorie Row

*Hold each kettle bell with hands below chin

and the bell in bend of the elbows. Elbows up

and forward.

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