Friday WOD

CrossFit 201 – CrossFit

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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

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