CrossFit 201 – CrossFit
1 Minute Row
10 Banded Pull Aparts
10 Empty Bar Strict Presses
10 Barbell Reverse Situps
Strict Press (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
* In between sets, complete a set of 20 russian twists with the heaviest DB possible. (45/30lb.+)
*REMEMBER that strict press has ZERO knee bending.
Shoulder Press (85% x max reps)
3 Rounds For Time:
30 Russian KB Swings 70/53
25 Push Press 75/55 lb
20/15 Cal Row
*Lock out those push presses for a split second every rep.
Your arm locking out and going straight back down without a pause does NOT count.
*Time CAP: 18min.
*RX+ is an 18 min. running clock with max muscle ups in remaining time 🙂
Put your finish time and then your Muscle up # in the comments.