CrossFit 201 – CrossFit
Warm-up
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
STRENGTH
ON A 15:00 RUNNING CLOCK…
Establish 10 rep max Front Squat*
*Max 2 attempts at 10 rep max
Front Squat (10 rep max)
Metcon (Time)
FOR TIME
(Time Cap: 16 minutes)
20 Front Squat RX+ (135/95)| RX(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges RX+ (25/15)| RX(15/10)
15 Front Squat RX+(155/105)|RX(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat RX+ (185/125)| RX(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat RX+(185/125)|RX(135/95)
*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH at extension.