CrossFit 201 – CrossFit

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Warm-up

3 Rounds

10 Med Ball Deadlifts

5 Burpee Broad Jumps

10 Med Ball Front Squats

5 Inchworms

10 Med Ball Hang Squat Cleans

:30 Plank Hold

-5 Dip, Drive, High Pull (focus on keeping the bar close to the body with elbows high and outside)

– 5 High Hang Power Cleans (focus on the vertical jump and landing position)

– 5 High Hang Power Clean + Front Squat (focus on landing with feet in squat stance and Full ROM)

– 5 High Hang Squat Clean (focus on dropping/pulling themselves under the bar)

– 5 Hang Power Clean (focus on pulling with patience to high hang position extending through the legs)

– 5 Hang Squat Clean (focus on utilizing the hips and speed under the bar)

Metcon

Metcon (Time)

Time Cap: 22 minutes

5 ROUNDS FOR TIME

500 meters Row

12 Hang Squat Cleans

RX+(135/95)|RX (95/65)

Cool Down

BEACH BODY ABS FINISHER

3 SETS

15 Rower Pike-Ups

30 Russian Twists

-Rest as Needed between Sets

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