CrossFit 201 – CrossFit

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Warm-up

2 Rounds for QUALITY…

1:00 Bike (60% effort – 70% effort)

5 Double DB Suitcase DL

5 Double DB Bicep Curls

5 Double DB Strict Press

10 Scap Push-Ups

3 Rounds with heavier DBs…

:30 Bike (75% effort – 80% effort – 85% effort)

5/5 SA DB Swing

5/5 SA DB Push Press

5 Tempo Push-Ups (21X1)

Metcon

Metcon (3 Rounds for reps)

“TRIPLE AMRAP”

AMRAP x 7 MINUTES

7 DBL DB Ground to OH RX+(35/25)| RX(25/15)

7 DBL DB Up-Down

14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES

5 DBL DB Ground to OH (35/25)|(25/15)

5 DBL DB Up-Down

10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES

3 DBL DB Ground to OH (35/25)|(25/15)

3 DBL DB Up-Down

6 Push-up

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