CrossFit 201 – CrossFit

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Warm-up

Banded Hamstring Stretch

Warmup

2 Rounds

1 minute bike

5/ Side KB Single Leg Deadlifts

10 Groiners with reach

10 Barbell good mornings

5/ Side Barbell Back Rack Lunges

Metcon (Weight)

35 minutes Running Clock:

10 Alt. Back Rack Lunges (Heavy As Possible)

immediately into;

10 Single Leg Deadlifts (Heavy As Possible)

immediately into;

15/12 Cal Bike Sprint

Rest 90 seconds
*Get as many rounds as you can, but don’t sacrifice form and quality on the barbell movements.

7-8 Rounds is ideal. Never do more than 10.

*5 reps on each leg for both movements.

Team up and share equipment if needed.

Be sure to put your leg back on a 20″ box or a bench for the single deadlifts.

You may go up in weight a little at some point, but picking one solid weight would be best.

You may do RDL’s if SL DL is not happening for you!

*Just put the weights you used for the score.

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