CrossFit 201 – CrossFit

View Public Whiteboard

Metcon (Time)

12-10-8-6:

Dumbbell Strict Presses (Each Side)

After Each Set: 21 GHD Sit-ups

Followed by…

Metcon (No Measure)

4 rounds

10 scapula shrugs on pullup bar

10 shoulder shrugs in HSPU position

*Keep core tight and butt off the wall!

Metcon (Time)

40/30 Calorie Bike Echo (50/40 on air dyne)

then

5 Rounds

3 Bar Muscle Ups

9 Overhead Squats 95/65

Scale Bar Muscle Ups with 6 C2B Pullups

*Stagger start time for bigger classes.

Everyone starts on the bike.