CrossFit 201 – CrossFit

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Warm-up

3-4 Sets for QUALITY:

10 Groiners (hold 1-2 seconds on each side every rep)

5 Standard Stance Air Squats

5 Narrow Stance Air Squats

5 Wide Stance Air Squats

:30 Plank to Pike

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish 10 rep max Front Squat*

*Max 2 attempts at 10 rep max

Front Squat (10 rep max)

Metcon (Time)

FOR TIME

(Time Cap: 16 minutes)

20 Front Squat RX+ (135/95)| RX(95/65)

40 Sit-ups*

40 Plate OH Step-Back Lunges RX+ (25/15)| RX(15/10)

15 Front Squat RX+(155/105)|RX(115/75)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat RX+ (185/125)| RX(135/95)

20 Sit-ups

20 Plate OH Step-Back Lunges

10 Front Squat RX+(185/125)|RX(135/95)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

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