CrossFit 201 – CrossFit
Warm-up
ON A 7:00 RUNNING CLOCK…
Get as far as you can, 7:00 Cap!
20 Cals on Bike or Rower
20 Russian Twists w/ Medball
20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)
20 Med Ball Ground to OH
20 Med Ball Alt Lunges
20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)
Metcon (Time)
FOR TIME
50-40-30-20-10
Sit-up
*400 meter run after every set
Right into:
30 DB man makers
*RX weight = 1/3 of body weight
ie. Weight = 150
1/3 = 50
So use 2 25# DB’s!
Weight = 180
1/3 = 60
So use 2 30# DB’s!
Weight = 210
1/3 = 70
So use 2 35# DB’s
Mark weight of DB’s used in notes
*Man maker =
Pushup on DB
Row
Row