CrossFit 201 – CrossFit

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Warm-up

3:00 BIKE INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME

10 Tempo Air Squats (33X1)

15 PVC Good Mornings

10 Cossack Squats

Metcon

CF 201 BASELINE 2

I. ON A 20:00 RUNNING CLOCK…

Build to 5 Rep Max Back Squat

-Rest 5 MINUTES-

Back Squat (5 rep max)

CrossFit 201 Baseline 2 B (Calories)

B. AMRAP x 2 MINUTES

Max Calorie Bike

Cool Down

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal

& 1:00 Flow Stretching*

*Cycle between…

Up-Dog Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)