CrossFit 201 – CrossFit

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Warm-up

2-3 ROUNDS (8 minutes CAP)

10 PVC Pass Thrus

10 Plate Strict Press

25ft Waiter Walk R*

25ft Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps**

2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.

STRENGTH

ON A 12:00 RUNNING CLOCK…

Establish 10 rep max Overhead Squat

*Max 2 attempts at 10 rep max

Overhead Squat (10 rep max)

Metcon

Metcon (Time)

Time Cap :12 minutes

FOR TIME

200m Run

15 Hang Power Snatch RX+ (95/65)|RX(65/45)

15 Overhead Squat

15 HSPU

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run

Cool Down

FOR RECOVERY

2:00 Foam Rolling L-Side Lat

2:00 Foam Rolling R-Side Lat

2:00 Foam Rolling T-Spine

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