CrossFit 201 – CrossFit
Warm-up
3 Rounds of a graduated warm-up
1:00 machine then
8 reps each of…
Rounds 1 → Round 2 → Round 3
Air Squat → Jumping Air Squat → Jumping Split Lunges
DB Strict Press → DB Push Press → DB Push Jerk
Push Up → Dive Bomber Push Up → Clapping Push Up
Sit Up → Bicycle Kicks → V-Up
*Each round starts off with 1:00 on a rower, movements get progressively more difficult each round.
Scale as needed.
STRENGTH
Bench Press (1 x 3)
15 minutes
Build to Heavy Set of 3 Bench Press
Metcon
Metcon (Time)
Time Cap: 20 minutes
3 sets @ increasing effort
20/15 calorie bike RX+/ 15/10 calorie bike RX
15 Wall Balls 20/14 RX+/ 10 Wall Balls RX
50 Double Unders RX+/ 30 Double Unders RX
15 Wall Balls 20/14/ 10 Wall Balls RX
Rest 2:00 between Rounds
*Goal is unbroken rounds. Push the pace on the bike,
but save enough energy to go unbroken on wallballs and
double unders. If you must break, keep rests short.