CrossFit 201 – CrossFit

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Warm-up

WARMUP

Lax ball hip mash

1:00 Pigeon per side

2 Rounds

1 minute bike

20 Walking Lunges

10 Warrior Squats

10 Squats to medball (51X1)

:30 Plank

STRENGTH

Front Squat (Week 4 of 4)

Recovery Week.

After a Few Warm-Ups sets:

40% x 5

50% x 5

60% x 5

*5 second eccentric count on each rep. Have a partner/ coach count.

*SUPERSET with/

8 Lateral Barbell Squats

*Left + Right = 1 rep

*Be sure to come up to a full stand at the end of each rep

Front Squat (60% x 5)

Metcon (AMRAP – Reps)

3 Rounds:

1 min. of Max Front Rack Lunges 95/65 lb

1 min. Rest

1 min. of Wall Balls 20/14 lb.

1 min. Rest

1 min. of Max Cal Bike

1 min. Rest
Serious Leg and Booty Day today. We building cakes out here 😉

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