CrossFit 201 – CrossFit
Warm-up
Have athletes grab out one light KB and one moderate DB.
10 Minute AMRAP
10/8 Calorie Row
25’ Filly Lunge (Right arm)
25’ Filly Lunge (Left arm)
100 meter Run
Technique / Skill Work
Pull up Progression
Scap Pull – Up
Kip Swing
Dynamic Kip
Dynamic Kip + Knees Up
Single Pull-ups
Connecting with Push-Away
Metcon
Metcon (Time)
Time Cap: 20 minutes
FOR TIME
40-30-20-10
KB Front Rack Lunge (double)
RX+(53/35)| RX (35/26)
15-15-15-15
Pull-up
40-30-20-10
Calorie Row
*Hold each kettle bell with hands below chin
and the bell in bend of the elbows. Elbows up
and forward.