CrossFit 201 – CrossFit
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