CrossFit 201 – CrossFit
Warm-up
3 sets Not For Time
10 Banded Good Mornings
30′ Crab Walk (high hips)
10 Banded Pull Aparts (:02 pause)
20 Plank Shoulder Taps
5 Scap Pushups/ 5 Pushups
STRENGTH
3 Sets
8-10 Dumbell Floor Presses (2121)
:20-:30 Chin over bar pull up hold
Metcon (Weight)
3 sets
record DB weight and reps in comment
Metcon (Time)
4 Rounds
15 DB Deadlifts 50/35
9 Weighted Situps (GDH optional) 20/14
6 Renegade Rows*
3 Muscle Up + 3 Ring dips**
Rest 1:30 between rounds
*1 Rep of Renegade Row =
Pushup, row left, pushup, row right
**1 Rep = 1 muscle up + 3 dips at top of muscle up.
First dip from MU does not count towards dips.