CrossFit 201 – CrossFit
Warm-up
2-3 SETS FOR QUALITY
200m Jog
10 Alt Single Leg Good Mornings (with light DB)
:10 Hollow Hold
10 DB Thrusters (:01 pause at top)
:10 Hollow Hold
10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)
Technique / Skill Work
SKILL
EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
Metcon
Metcon (3 Rounds for reps)
3 SETS (4:00 ON / 2:00 OFF)
200 meters Run
20 Box Jump Over (24/20″”)
20 Wall Balls (20/14)
Max Deadlifts RX+ (275/185)|RX(185/125)