CrossFit 201 – CrossFit
Warm-up
Lax ball hip mash
2 Rounds
30′ Duck Walk
10 Russian KBS
10 Slow Goblet Squats
10 Weighted Glute Bridges
STRENGTH
Back Squat (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
SUPERSET with/
*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