CrossFit 201 – CrossFit

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Warm-up

GENERAL WARM UP

Partnered 40 Cal Team Bike (Split as desired)

-Into 3 Rounds Per Arm with a single dumbbell

7 SA High Pulls

7 SA Strict Press

50’ OH Walk

*Repeat with other arm to complete round

3 Rounds with movements progressing each round

10 BB Strict Press – 10 BB Push Press – 10 BB Push Press w/ Pause at top

10 Alternating Mt. Climbers – 10 Glute Bridges – 10 Up Downs

Metcon

Metcon (Time)

FOR TIME

100 Push Press

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

*Everytime you break 10 Up-Downs

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