CrossFit 201 – CrossFit
Warm-up
AMRAP x 10 MINUTES
8/8 Single Arm Kettlebell Split Squat Thruster
:30 Goblet Squat Hold
8/8 Plank Lateral Crawl
8/8 KB Bent Over Row
Metcon
TABATA
8 SETS
:20 WORK / :10 REST
Tabata 1 – Plate Ground to OH RX+(45/35)| RX(35/25)
Tabata 2 – Box Jump (20″)
Tabata 3 – Bottom 2 Bottom Air Squat*
Tabata 4 – Bike for Cal
Tabata 5 – DBL KB Front Rack Hold RX+(70/53)| RX(53/35)
-Rest 1:00 between Tabatas-
*Hold bottom of squat position during :10 rest
*Score is total reps in each tabata
Metcon (5 Rounds for reps)
TABATA
Cool Down
“RUMP PUMP”
2 SETS
10 KB Split Squat
(L leg forward)
10 KB Split Squat
(R leg forward)
10 KB Romanian Deadlift