CrossFit 201 – CrossFit

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Warm-up

3:00 EZ Pace on Bike or Row Then…

2 ROUNDS

20 Alt. V-Ups

10 PVC Good Mornings 10 Alt. Cossack Squat

Into…

2 ROUNDS

20 Atl. Superman

10 Reverse Lunges

5 PVC Kang Squat (:03 pause at bottom)*

STRENGTH

STRENGTH

5-5-3-3-1-1 Back Squat

-Rest at Least 2:00 between Sets-

*Week 5 of Squat Cycle.

Deload week and set-up week.

Goal is intentional building toward

Moderate-Heavy single…no missed reps.

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Back Squat (5-5-3-3-1-1)

Metcon

Metcon (Time)

Time Cap: 8 minutes

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat RX+(35/25)| RX(25/20)

30 Up-Downs

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