Announcements
4th of July shedule: only 3 classes, 8 AM, 9 AM & 10 AM
Please reserve time slot in advance. Thank you
CrossFit 201 – CrossFit
Warm-up
1:00 Pigeon Pose Each side
2:00 Frog Stretch
Into…
AMRAP x 6 MINUTES
:30 Bike (Moderate)
5/5 Single Arm RKBS
5/5 KB Bent Over Row
10 Alt. Goblet Cossack Squats
STRENGTH
5×5 (30×1)
Back Squat @60-70% of 1rep max
-Rest 2:00 between Sets-
*Note – this is the first week of squat 8 week squat cycle!
Goal will be to build toward establishing new 1 rep max. 201 Build followers, stay with your own squat cycle 🙂
Back Squat (5 x 5)
Metcon
Metcon (Time)
Time Cap: 15 minutes
WORKOUT
4 ROUNDS FOR TIME
200 meters Run
20/15 Cal Bike
12 Strict Pull-ups