Monday WOD

CrossFit 201 – CrossFit

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Lax ball hips/ glutes

1:00/ side pigeon

2 Rounds

1:00 Bike

10/ Side Russian Step Ups

10 Warrior Squats

10 1/1/4 Barbell Back Squats


Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps (5+)


10 Barbell Box Step-Ups 20″

*Left + Right = 2 steps

*Shoot for 75/55 lb bar or more (Use DB’s or KB’s if uncomfortable with barbell)

*Be sure to stand all the way up before bringing your other foot on the box.

Concentrate on your glutes and hamstrings.

Back Squat (85% x max reps)

Metcon (5 Rounds for reps)

2 minutes AMRAP:

10/7 Cal on the Bike (:45 MAX)

10 Unbroken Toes-To-Bar

Max Front Squats 185/135

Rest 90 seconds

Repeat x 5 Rounds

RX+ can be anything over 185/135. Some of you can probably do 205/145+.
Throw your weight in the comments and let’s see what you can do.

These are short bursts for a reason! Go hard and LETS GO!

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