CrossFit 201 – CrossFit
Warm-up
EMOM x 9 MINUTES
MIN 1 -:30 Dball Hold
MIN 2 – 7 Push-up to Down Dog – 7 Up-downs – 5 Burpees*
MIN 3 – 10 Ring Rows – 10 Jumping C2B/Pull-ups – 7 Kipping C2B/Pull-ups*
*Athletes will perform the following for the remainder of the time at each minute.
MIN 1 – Max Air Squat
MIN 2 – Hold a Plank
MIN 3 – Max Supermans
Metcon
Metcon (6 Rounds for reps)
EMOM 24 minutes
1) 15/12 Calories Bike
2) Gymnastics Movement
3) 10 Burpee Box Jumps 24/20
4) 4-6 DBall Over Shoulder (challenging weight)
Gymnastic movement options:
a) Max set of unbroken muscle ups (ring or bar)
b) Max set of unbroken C2B Pull ups
c) Max set of unbroken strict Pull ups
*Score is reps in #2. Note gymnastics movement,
and weight used for D-ball
Cool Down
“SUNS OUT, GUNS OUT”
3 SETS
20 Empty Barbell 1/2 Curl*
20 Empty Barbell Skull Crusher (standing)
*Taken from 1/2 curl to shoulder