Announcements

4th of July shedule: only 3 classes, 8 AM, 9 AM & 10 AM
Please reserve time slot in advance. Thank you

CrossFit 201 – CrossFit

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Warm-up

1:00 Pigeon Pose Each side

2:00 Frog Stretch

Into…

AMRAP x 6 MINUTES

:30 Bike (Moderate)

5/5 Single Arm RKBS

5/5 KB Bent Over Row

10 Alt. Goblet Cossack Squats

STRENGTH

5×5 (30×1)

Back Squat @60-70% of 1rep max

-Rest 2:00 between Sets-

*Note – this is the first week of squat 8 week squat cycle!

Goal will be to build toward establishing new 1 rep max. 201 Build followers, stay with your own squat cycle 🙂

Back Squat (5 x 5)

Metcon

Metcon (Time)

Time Cap: 15 minutes

WORKOUT

4 ROUNDS FOR TIME

200 meters Run

20/15 Cal Bike

12 Strict Pull-ups

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