CrossFit 201 – CrossFit
Warm-up
2:00 EZ Row Followed By…
3 ROUNDS FOR QUALITY… :
30 Couch Stretch (Left Leg)
:30 Couch Stretch (Right Leg)
:30 Tempo Air Squats (33X1)
:30 Squat Hold
STRENGTH
5×3 (30X1)
Back Squat @65-75% of 1Rep Max*
-Rest 2:00 between Sets-
*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5.
Note the slower tempo.
Back Squat (5 x 3)
Metcon
Metcon (3 Rounds for reps)
EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat RX+ (135/95)| RX (95/65)
400 meters Run
*Rest the remainder of the time
until 5:00 then start the next set.