CrossFit 201 – CrossFit

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Warm-up

EMOM x 8 MINUTES

Min 1: :50 Row (Increasing Pace)

Min 2: 5/5 Single KB Arnold Press

remaining time Max Burpees

STRENGTH

EMOM 8 minutes

MIN 1 – 1 Rope Climb*

MIN 2 – 3 KB Strict Press

+ 3 KB Push Press

*Choose the most challenging

variation. Regular, Legless,or L-sit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

10 Double KB Push Press RX+(53/35)|RX(35/26)

2 Rope Climbs

15/12 Cal Row

*Use DB’s if not enough KB’s

Cool Down

OPTIONAL FINISHER FOR QUALITY

30 Glute Bridge Ups R. Leg

30 Glute Bridge Ups L. Leg