CrossFit 201 – CrossFit
Warm-up
EMOM 12 minutes
Min 1: Shuttle Runs
Min 2: 0:40 Russian KB Swing
Min 3: 0:20 Russian Twist + 0:20 Hollow Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 minutes
400 meters Run
25/20 Cal Bike
20 Barbell Good Mornings 45/35 (or GHD Hip Extensions)
15 Strict Sit-up (hand crossed at chest)
Cool Down
SUNS OUT, GUNS OUT FINISHER
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
DB Deficit Push-ups
DB Bent Over Row
DB Hammer Curl
-Rest as Needed between Sets-