Monday WOD

CrossFit 201 – CrossFit

View Public Whiteboard

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


Front Squat (Week 1 of 4)

Few Warm-Ups sets


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.

fill out the form below to get started!

Take the first step towards getting the results you want!