CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS

Graduated Movement Warm-up — Each round the movement “graduates” to a more complex version.

250 meters Row (Stays the same)

7 Squats – Front Squats (PVC) – OH Squats (PVC)

7 Push-ups – Ring Support – Dip Negative

7 Scap Pull-ups – Chin-ups – Pull-ups

7 Sit-ups – Leg Lifts – Hanging Knee Raises

Metcon

Metcon (6 Rounds for reps)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (AHAP)

MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Cool Down

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

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