CrossFit 201 – CrossFit
Warm-up
WARMUP
Lax ball hip mash
1:00 Pigeon per side
2 Rounds
1 minute bike
20 Walking Lunges
10 Warrior Squats
10 Squats to medball (51X1)
:30 Plank
STRENGTH
Front Squat (Week 4 of 4)
Recovery Week.
After a Few Warm-Ups sets:
40% x 5
50% x 5
60% x 5
*5 second eccentric count on each rep. Have a partner/ coach count.
*SUPERSET with/
8 Lateral Barbell Squats
*Left + Right = 1 rep
*Be sure to come up to a full stand at the end of each rep
Front Squat (60% x 5)
Metcon (AMRAP – Reps)
3 Rounds:
1 min. of Max Front Rack Lunges 95/65 lb
1 min. Rest
1 min. of Wall Balls 20/14 lb.
1 min. Rest
1 min. of Max Cal Bike
1 min. Rest
Serious Leg and Booty Day today. We building cakes out here 😉