CrossFit 201 – CrossFit

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Warm-up

EMOM x 9 MINUTES

MIN 1 -:30 Dball Hold

MIN 2 – 7 Push-up to Down Dog – 7 Up-downs – 5 Burpees*

MIN 3 – 10 Ring Rows – 10 Jumping C2B/Pull-ups – 7 Kipping C2B/Pull-ups*

*Athletes will perform the following for the remainder of the time at each minute.

MIN 1 – Max Air Squat

MIN 2 – Hold a Plank

MIN 3 – Max Supermans

Metcon

Metcon (6 Rounds for reps)

EMOM 24 minutes

1) 15/12 Calories Bike

2) Gymnastics Movement

3) 10 Burpee Box Jumps 24/20

4) 4-6 DBall Over Shoulder (challenging weight)

Gymnastic movement options:

a) Max set of unbroken muscle ups (ring or bar)

b) Max set of unbroken C2B Pull ups

c) Max set of unbroken strict Pull ups

*Score is reps in #2. Note gymnastics movement,

and weight used for D-ball

Cool Down

“SUNS OUT, GUNS OUT”

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher (standing)

*Taken from 1/2 curl to shoulder

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