CrossFit 201 – CrossFit
Warm-up
1 minute barbell + wallball T-Spine mobility
:30 pigeon/ side
1:00 Pike Stretch
2 Rounds
10 Warrior Squats
10 Tempo Goblet Squats (32X1)
20 Marching Plank (down, down, up, up + 1 rep)
10 Squat Jumps (with KB)
STRENGTH
Front Squat (Week 2 of 4)
Few Warm-Ups sets
then;
70% x 3
80% x 3
90% x Max Reps! (3+ goal)
*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 45/30lb + DB.
Front Squat (90% x max reps)
Metcon (AMRAP – Rounds and Reps)
16 minutes to get as far as possible…
5 Rounds:
10 Push Jerks 115/75
15 Toes-To-Bar
Rest 2 minutes (You MUST rest. And it’s included in the 16 minutes running clock)
Max Rounds in remaining time…
10 Push Jerks (135/85)
15 Wall Balls (20/14lb.)
Score is rounds and reps of just the last section. Everyone will finish the first section.