CrossFit 201 – CrossFit

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Warm-up

2 ROUNDS

:30 Bootstrapper

:30 Cossack Squats

:30 Inch Worms

DL Focused Warm-up (with a barbell)

2 ROUNDS

5/5 RDL

:30 Mountain Climbers

10 Sumo Deadlifts

:30 Up-Downs

10 Deadlifts

Technique / Skill Work

EMOM x 8 MINUTES

MIN 1 – 3 Push-Thru*

MIN 2 – 5 Deadlift

(Build to Workout Weight)

*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Deadlifts RX+(225/155)|RX(155/105)

30 Sit-ups

15 Push-ups*

*Hand-Release Optional