CrossFit 201 – CrossFit
Warm-up
3 ROUNDS*
*Each round will progress in complexity,
with the row building in intensity each time.
250 meter Row (Easy – Mod – Hard)
10 Air Squat – PVC Front Squat – PVC Overhead Squat
7 Push Up – Ring Dip – Dip Negative
7 Scap Pull Up – Chin Ups – Pull Ups
7 Sit Ups – Lying Leg Lift – Hanging Knee Raise
Technique / Skill Work
EMOM x 8 MINUTES
MIN 1 – 3-5 Reps Tall Box Jump
MIN 2 – Max L-Hang or Tuck-Hang
Metcon
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
1:00 Cal Row
1:00 Strict Ring Dip or Bench Dip
1:00 Box Jump (24/20)
1:00 Toe to Bar
-Rest 1:00 between Sets-