CrossFit 201 – CrossFit
Warm-up
3 Rounds
10 Banded Face Pulls (:02 hold at top)
20 Plank Shoulder Taps
2 Rounds
200 Meter Jog
10 Plate Hops (Quick feet!)
8 Tempo Pushups (2121)
4 Tempo Pullups/ Ring Rows (30X1)
Metcon (2 Rounds for reps)
2 Rounds
Min. 1) Max Bench Press*
Min. 2) 100m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press
Min. 5) 50 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press
Min. 8) 100m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press
Min. 11) 50 Double Unders
Min. 12) Max Pull-Ups
*Bench weight= moderate to heavy (shoot for 4-6 reps for 8 total sets)
*Strict Pullups for RX+
*Bench – Cardio (run/ jump) – Pullups