CrossFit 201 – CrossFit
Black Friday WOD
Warm-up
Lax Ball Hip Mash
2 Rounds
1 minute machine
10 Groiners with reach
10 Single Leg Glute Bridges (per side)
10 1 1/4 Squats with Barbell
10 Kip Swings
Back Squat
Metcon (No Measure)
Back Squat (7 x 3)
28 minutes EMOM:
Min. 1) 3 Back Squats (Heavy as possible)
Min. 2) Pulling of Choice
Min. 3) 15/12 Cal Row
Min. 4) 15 American KB Swings 70/53
Pulling options:
1.) 15 Pull-Ups
2.) 5 Weighted Pull-Ups
3.) 3-5 Unbroken Muscle Ups
4.) 2 Rope Climbs or 1 Legless with no jump
* You can climb a little on the back squat, but ideally the same weight the whole time.