CrossFit 201 – CrossFit
Warm-up
500 meters Row (2 min max) into…
2 SETS…
50 Plate Hops
40 Mountain Climbers
30 Jumping Jacks (Clap overhead & behind the back)
20 Plate Ground to Overheads
10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)
EXTENDED WARM-UP
3 SETS*
4 Strict Press (10X2) +
4 Push Press (10X2)
*:02 pause at the top of each rep.
Superset each set with
20 Glute Bridge-Ups.
SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight
Metcon
Metcon (Time)
Time Cap: 25 minutes
FOR TIME
1000 meters Row
800 meters Run
50 KB Swing RX+(53/35)|RX(35/26)
40 Push Press RX+(115/75)|RX(95/65)
500 meters Row
400 meters Run
25 KB Swing
20 Push Press