CrossFit 201 – CrossFit

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Warm-up

4 ROUNDS

(Increasing Effort Each Round on Bike)

10/8 Calorie Bike

10 Ring Rows

10 KB Filly Lunges (5 each)*

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

*Filly Lunge — Athletes will hold one

KB in front rack and one KB overhead.

Metcon

Metcon (8 Rounds for reps)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold

(Athlete Choice, Heavy)

*Options for Gymnastics Pull…

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

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