CrossFit 201 – CrossFit
Warm-up
With a partner complete…
60/50 Cal Bike For Time* (5 min max time)
*Partner resting performs banded hip march or banded glute bridges
EMOM x 8 MINUTES
Odd – 5 SA KB Deadlifts + 25’ KB FR Lunges (Right arm then Left arm)
Even – 5 KB Strict Press + 25’ KB OH Walk (Right arm then Left arm)
*use a moderate KB
Metcon
“DOUBLE EMOM”
EMOM 8 minutes
MIN 1 – Max Distance KB Farmer’s Carry RX+ (70/53)| RX(53/35)
MIN 2 – 25 Push-ups
-Rest 2:00 between EMOMs-
EMOM 8 minutes
MIN 1 – Max KB Suitcase Lunge RX+ (70/53)| RX(53/35)
MIN 2 – 5/5 KB Single Arm Push Press
Metcon (No Measure)
Double EMOMs
Focus on Form!
Cool Down
FINISHER
“SUNS OUT, GUNS OUT”
NOT FOR TIME
75 Curls w/ Band
75 Tricep Pull-Down w/ Band