Monday WOD

CrossFit 201 – CrossFit

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Lax ball hip mash

2 Rounds

30′ Duck Walk

10 Russian KBS

10 Slow Goblet Squats

10 Weighted Glute Bridges


Back Squat (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps


*Try a little more than last week

10 Barbell Box Step-Ups 20″

*Left + Right = 2 steps

*Shoot for 75/55lb bar or more

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

Back Squat (90% x max reps)

Metcon (5 Rounds for reps)

Every 3 minutes x 5 Rounds:

15/12 Cal Row

15 Wall Balls 20/14

Max American KB Swings 53/35lb.

RX+ 70/53lb

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