CrossFit 201 – CrossFit
Warm-up
3 ROUNDS (For quality) –
12:00 CAP
200m Jog
25m Walking Lunges
10 Single Leg KB Romanian Deadlift
5/5 KB Push Press
10 KB Goblet Squats
10 Russian KB Swings
– 1:00 Rest b/t Rounds –
STRENGTH
10-10-10
Barbell Back Rack Lunge*
Build from Moderate to Moderate-Heavy.
Reverse lunge, alternating legs
each rep for 10 total reps.
Bar comes from the rack.
Back Rack Lunge (10-10-10)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
40 Russian KBS 50/35
40 KB Stationary Lunges
20 Toe to Bars
Athlete choice for forward or reverse lunge.