CrossFit 201 – CrossFit

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Warm-up

3 Rounds

10 Banded Face Pulls (:02 hold at top)

20 Plank Shoulder Taps

2 Rounds

200 Meter Jog

10 Plate Hops (Quick feet!)

8 Tempo Pushups (2121)

4 Tempo Pullups/ Ring Rows (30X1)

Metcon (2 Rounds for reps)

2 Rounds

Min. 1) Max Bench Press*

Min. 2) 100m Run

Min. 3) Max Pull-Ups

Min. 4) Max Bench Press

Min. 5) 50 Double Unders

Min. 6) Max Pull-Ups

Min. 7) Max Bench Press

Min. 8) 100m Run

Min. 9) Max Pull-Ups

Min. 10) Max Bench Press

Min. 11) 50 Double Unders

Min. 12) Max Pull-Ups

*Bench weight= moderate to heavy (shoot for 4-6 reps for 8 total sets)

*Strict Pullups for RX+

*Bench – Cardio (run/ jump) – Pullups

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