CrossFit 201 – Sweat!
Metcon (5 Rounds for reps)
5 Rounds:
1 min Wall Balls 20/14lb.
1 min Double Unders
1 min DB Power Cleans 45/30s
1 min Box Jumps 24/20″
1 min Bike for Cals
1 min rest
3 min rest.
Metcon (No Measure)
3 Rounds: (for quality)
10 DB Box Step Ups
10 V-Ups (stay hollow)
10 DB RDLs
1 min Weighted Plank
That first part is “fight gone bad” style and should be extremely challenging if you do it right!
Part 2 is going to be a little slower, but is some much needed Glute, Hamstring, and Ab work with emphasis on quality over time. Gotta do these things sometimes to get better and feel better.