CrossFit 201 – CrossFit

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Warm-up

AMRAP x 10 MINUTES

8/8 Single Arm Kettlebell Split Squat Thruster

:30 Goblet Squat Hold

8/8 Plank Lateral Crawl

8/8 KB Bent Over Row

Metcon

TABATA

8 SETS

:20 WORK / :10 REST

Tabata 1 – Plate Ground to OH RX+(45/35)| RX(35/25)

Tabata 2 – Box Jump (20″)

Tabata 3 – Bottom 2 Bottom Air Squat*

Tabata 4 – Bike for Cal

Tabata 5 – DBL KB Front Rack Hold RX+(70/53)| RX(53/35)

-Rest 1:00 between Tabatas-

*Hold bottom of squat position during :10 rest

*Score is total reps in each tabata

Metcon (5 Rounds for reps)

TABATA

Cool Down

“RUMP PUMP”

2 SETS

10 KB Split Squat

(L leg forward)

10 KB Split Squat

(R leg forward)

10 KB Romanian Deadlift

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