CrossFit 201 – CrossFit
‘Old School Gym Class’ Warm-up… :30 of each exercise:
Tuck-Jumps or Star Jumps
Burgener Progression for Snatch (5-7 reps of each movement…) PVC Pass Thru
Tall Shrug (arms stay straight)
High Pull (elbows high and outside) Hang Muscle Snatch
Time Cap: 10 minutes
*Sets must be performed unbroken.
Increase Weight Every Set.
Rest as needed between Sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
100 meter Run
10 Single Arm Alt. DB OH Lunges RX+(50/35)| RX(35/25)*
*For lunges alternate legs
every rep. For DB, perform first 5
holding with L arm and second 5
holding with R arm.