CrossFit 201 – CrossFit
Warm-up
AMRAP x 6 MINUTES
3 Burpee Broad Jumps
5 Inchworms (no push-up)
5/5 Groiners
5 Air Squats with :02 Pause at the Bottom
10/10 Banded Side Steps
Into…
1 ROUND (With an Empty Barbell)
10 Back Squats
10 Good Mornings
5/5 Cossack Squats
10 Tempo Back Squats (3131)
STRENGTH
5×5 (20X1)
Back Squat
@65-75% of 1RM*
-Rest 2:00 between Sets-
*Heavier than the previous
week’s 5×5.
Note the :02 descent
vs. :03 descent last week.
Back Squat (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 minutes
15 Wall Ball (20/14)
25 Double Under
Cool Down
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Slow Pedal on Bike