CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS*

*Each round will progress in complexity,

with the row building in intensity each time.

250 meter Row (Easy – Mod – Hard)

10 Air Squat – PVC Front Squat – PVC Overhead Squat

7 Push Up – Ring Dip – Dip Negative

7 Scap Pull Up – Chin Ups – Pull Ups

7 Sit Ups – Lying Leg Lift – Hanging Knee Raise

Technique / Skill Work

EMOM x 8 MINUTES

MIN 1 – 3-5 Reps Tall Box Jump

MIN 2 – Max L-Hang or Tuck-Hang

Metcon

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

1:00 Cal Row

1:00 Strict Ring Dip or Bench Dip

1:00 Box Jump (24/20)

1:00 Toe to Bar

-Rest 1:00 between Sets-

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