CrossFit 201 – CrossFit
Warm-up
3 ROUNDS
Graduated Movement Warm-up — Each round the movement “graduates” to a more complex version.
250 meters Row (Stays the same)
7 Squats – Front Squats (PVC) – OH Squats (PVC)
7 Push-ups – Ring Support – Dip Negative
7 Scap Pull-ups – Chin-ups – Pull-ups
7 Sit-ups – Leg Lifts – Hanging Knee Raises
Metcon
Metcon (6 Rounds for reps)
EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump (24/20)
MIN 3 – KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups (GHD Optional)
*:45 work / :15 rest for all movements
Cool Down
“RUMP PUMP”
3 SETS
25 Glute Bridge-ups into…
1:00 Glute Bridge-up Hold
-Rest as Needed b/t Sets-