CrossFit 201 – CrossFit
Warm-up
With a light KB…
AMRAP x 8
3/3 KB Windmills
5/5 KB Upright Row
5/5 KB Single Arm Shoulder Press
5/5 Staggered Stance Goblet Good Morning
Metcon
Metcon (Time)
50-40-30-20-10
Double Unders
Toes to Bar
*Run 400 meters After Each Set
*TTB scaling options
1) 40-30-20-10-5 = 105 TTB
2) 35-25-15-10-5 = 90 TTB
3)25-20-15-10-5 = 75 TTB
Cool Down
SUNS OUT GUNS OUT
3 SETS
Max Set Tempo Push-ups (1111)
Superset w/
Max Banded Tricep Extensions*
-Rest 1:30-
*Attach light band to the rig and go for max set