CrossFit 201 – CrossFit

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Warm-up

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold-

hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

2 minute rest

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

Metcon (4 Rounds for reps)

WORKOUT E2MOM x 24 MINUTES

MIN 1- 2: 15 Up-Downs

then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3- 4: 15 Box Jumps (24/20)

then…Max Toes 2 Bar

MIN 5- 6: Heavy Hold…Mixing it Up!*

*Rounds 1,3: Max Distance KB Farmer Carry RX+ (70/53)| RX(53/35)

Rounds 2,4: Max Distance KB Front Rack Carry RX+ (70/53)| RX(53/35)

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