CrossFit 201 – CrossFit
Warm-up
3 Rounds
10 Med Ball Deadlifts
5 Burpee Broad Jumps
10 Med Ball Front Squats
5 Inchworms
10 Med Ball Hang Squat Cleans
:30 Plank Hold
-5 Dip, Drive, High Pull (focus on keeping the bar close to the body with elbows high and outside)
– 5 High Hang Power Cleans (focus on the vertical jump and landing position)
– 5 High Hang Power Clean + Front Squat (focus on landing with feet in squat stance and Full ROM)
– 5 High Hang Squat Clean (focus on dropping/pulling themselves under the bar)
– 5 Hang Power Clean (focus on pulling with patience to high hang position extending through the legs)
– 5 Hang Squat Clean (focus on utilizing the hips and speed under the bar)
Metcon
Metcon (Time)
Time Cap: 22 minutes
5 ROUNDS FOR TIME
500 meters Row
12 Hang Squat Cleans
RX+(135/95)|RX (95/65)
Cool Down
BEACH BODY ABS FINISHER
3 SETS
15 Rower Pike-Ups
30 Russian Twists
-Rest as Needed between Sets