CrossFit 201 – CrossFit
Warm-up
3 ROUNDS,
7-10 Reps Each
Cal Row (stays same each round)
Squat – FS – OHS (pvc)
Push-up– Ring Support – Dip Negative
Scap Pull-up – Chin-up – Pull-up
Sit-up – Leg Lift – Hanging Knee Raise
STRENGTH
3-3-3-3-3 Push Press*
*Build to 3RM Push Press
Push Press (3-3-3-3-3)
Metcon (3 Rounds for reps)
3 SETS
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press Rx+ (115/75)|RX(75/55)
-1:00 Rest b/t Sets