CrossFit 201 – CrossFit
Warm-up (No Measure)
Barbell T-Spine Opener (1-2 mins)
Upper back on medball, hold onto barbell behind you.
2 Rounds
10 Alt groaners with reach
10 Warrior Squats
:30/ side pigeon
10 Goblet Squats
10 Tuck Jumps
STRENGTH
Front Squat (Week 1 of 4)
Few Warm-Ups sets
then;
65% x 5
75% x 5
85% x Max Reps! (5+ goal)
*Switching things up with a front squat cycle this month 🙂
Front Squat (85% x max reps)
Metcon (AMRAP – Reps)
15 minutes to get as far as possible…
14 Cal Row
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12….11,11,11… All the way to 1.
*This is not finish-able, but push hard and add up all your reps at the end 🙂
*If you need to scale the Overhead Squats, try and overhead lunge instead or just use a bar.