CrossFit 201 – CrossFit

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Warm-up

2 minute moderate pace bike ride followed by…

2 ROUNDS

10 Banded Glute Bridges

8 V-Ups

6 Up-Down + Broad Jump

Into…

2 ROUNDS

10 Kang Squats

8 Strict Presses

6 Hang Muscle Snatches*

Pre Workout Prep*

*To be performed after the squat session, prior to the workout.

2 SETS OF:

10 PVC Pass Throughs

5 PVC Overhead Squats

5 Push Ups

STRENGTH

5×3 (20X1)

Back Squat @70-80% of 1 rep max*

-Rest at Least 2:00 between Sets-

*Week 4 of Squat Cycle.

Heavier than the previous

week’s 5×3.

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes

9 Overhead Squats RX+(95/65)| RX(65/45)

9 Bar Facing Burpees

Cool Down

FOR RECOVERY

5:00 Slow Pedal on Bike

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