CrossFit 201 – CrossFit
Warm-up
2-3 ROUNDS (8 minutes CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
STRENGTH
ON A 12:00 RUNNING CLOCK…
Establish 10 rep max Overhead Squat
*Max 2 attempts at 10 rep max
Overhead Squat (10 rep max)
Metcon
Metcon (Time)
Time Cap :12 minutes
FOR TIME
200m Run
15 Hang Power Snatch RX+ (95/65)|RX(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
Cool Down
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine