Monday WOD

CrossFit 201 – CrossFit

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Hip Mobility

3 Rounds

20 Walking Lunges

10 DB Squats

10 DB Push Press

5 Strict Pullups/ Ring Rows


Back Rack Lunge

18min. Window…

4-5 Sets:

Complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

Optional front foot on a 55lb plate for a deeper lunge 😉

*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.”

Back Rack Lunge (4 to 5 sets x 16 reps)

Metcon (AMRAP – Rounds)

5 minutes AMRAP:

5 Pull-Ups

10 Front Squats 95/65

5 Pull-Ups

10 Push Press 95/65

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.
3 RX Plus Options:

1.) 115/75lb.

2.) 3 Muscle Ups each time instead of 5 pull-ups

3.) Both combined

*We’re in between Strength cycles, so I’m programming these single leg pieces for a week or 2.

Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles.

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