CrossFit 201 – CrossFit
Warm-up
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
**Start in a plank, jump both feet in
towards the hands and back out into a plank
Metcon (3 Rounds for reps)
SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing RX+(70/53)| RX(53/35)
into…
AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into…
AMRAP x 3 MINUTES
Single DB Box Step-Up RX+(50/35)| RX(35/25)
-Rest 3:00 between Sets-