CrossFit 201 – CrossFit

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Warm-up

2 ROUNDS FOR QUALITY

10 Barbell Jefferson Curls

10 T-Push Ups

10 Barbell Good Mornings

10 Push Up to Down Dog

10 Barbell RDL

Technique / Skill Work

Ring Dip Progression/ Warmup

:10-:20 Ring Support (Top)

:10-:20 Ring Support (Bottom)

:10-:20 Tempo Ring Eccentric Dips (3111)

*Scale by placing feet on floor/ box

or use matador bars

Build to Workout Weight for Deadlift

Metcon

Metcon (5 Rounds for reps)

5 ROUNDS FOR MAX REPS

1:00 Deadlift RX+ (275/185)| RX (185/125)

1:00 Max Cal Echo Bike

1:00 Ring Dip

Cool Down

8:00-10:00 GROUP MOBILITY

*Focus on hips, hammies, and quads…

open up posterior chain &

prep the body for tomorrow’s squatting.

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