CrossFit 201 – CrossFit
Warm-up
5 Minutes
LAX ball lats and T-Spine
AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
STRENGTH
ON A 12:00 RUNNING CLOCK…
Establish 10 Rep max Push Press*
*Max 2 attempts at 10RM
Push Press (10 rep max)
Metcon
Metcon (4 Rounds for reps)
EVERY 4:00 x 4 SETS
15 Burpee Over Bar
20 Push Press RX+(115/75)|RX(75/55)
30 Box Jumps (20 scaled)