CrossFit 201 – CrossFit
Warm-up
Lax ball hips
Ring Supported Bridges/ Floor Bridge (advanced)
2 Rounds
1 1/4 Goblet Squats
30′ Duck Walk
10 Warrior Squats
10 Boot Stappers
10 Hollow Rocks
STRENGTH
Front Squat (Week 3 of 4)
Few Warm-Ups sets
then;
75% x 5
85% x 3
Shoot for new 1 rep max (2 tries max)
*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 45/30 lb + DB.
Or
1 minute of weighted planks 45/25 lb plate
Front Squat (1 rep max)
Metcon (AMRAP – Rounds and Reps)
18 minutes AMRAP:
8 Calories Bike
8 Toes to Bar
10 Alternating Front Rack DB Lunges 50/35s
* At minute 9 switch to 10 DB front squats (holding 1 DB vertically) 70/50 lb.