CrossFit 201 – CrossFit
Warm-up
Body Flow…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit
With an empty barbell (or PVC) perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)
STRENGTH
5×5 (30X1)
Back Squat
*Use 75-80% of 5 rep max for all sets.
Back Squat (5 x 5)
Metcon
Metcon (7 Rounds for time)
Every 2 minutes for 14 MINUTES
7 Back Squat RX+ (155/105)|RX(135/95)
7 Burpee Over Bar
7 Push Jerk
Cool Down
6 minute group stretch
1:00 Pidgeon pose each side.
2:00 Saddle
1:00 Forward Fold