CrossFit 201 – CrossFit

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Warm-up

Lax ball hips/ glutes

2 ROUNDS

5 Tempo Air Squats (3311)

5 Tempo Back Squats (empty bar- 3311)

:20 Hollow Hold

:20 Superman Hold

:15-:20 Active Hollow Bar Hang

8/8 Plate OH Split Squats

Into…

2 ROUNDS

5 Heels Elevated Squats (3311)

5 Toes Elevated Squats (3311)

5 Kip Swings

10 Hanging Knees to Elbows

8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)

Back Squat (moderate-heavy 10 rep)

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy

10-Rep Back Squat*

*Not a 10 Rep Max test!

Move well for all 10-Reps.

Take :01 pause between each rep at the top,

“touch and go.”

Metcon (Time)

Time Cap: 9 minutes

3 ROUNDS FOR TIME

15 Front Squats RX+(135/95)|RX(95/65)

20 Toes 2 Bar

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