CrossFit 201 – CrossFit
Warm-up
Hip Mobility
3 Rounds
20 Walking Lunges
10 DB Squats
10 DB Push Press
5 Strict Pullups/ Ring Rows
STRENGTH
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.