CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS,

7-10 Reps Each

Cal Row (stays same each round)

Squat – FS – OHS (pvc)

Push-up– Ring Support – Dip Negative

Scap Pull-up – Chin-up – Pull-up

Sit-up – Leg Lift – Hanging Knee Raise

STRENGTH

3-3-3-3-3 Push Press*

*Build to 3RM Push Press

Push Press (3-3-3-3-3)

Metcon (3 Rounds for reps)

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press Rx+ (115/75)|RX(75/55)

-1:00 Rest b/t Sets

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