CrossFit 201 – CrossFit

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Warm-up

EMOM 9 minutes

Min 1: Calorie Bike (Increasing effort each round)

Min 2: Kip SwingsHanging Knee Raises  Toes to Bars

Min 3: Hollow Hold  Flutter Kicks  Hollow Rocks

*Progressing movement each round.

Core Strength/Stability

EMOM X 21 MINUTES

MIN 1 – 18/16 Cal Row

MIN 2 – 12/10 Cal Bike

MIN 3 – 10 V-Ups

then Max Plank in Remaining Time

Metcon (7 Rounds for time)

Max Plank

Cool Down

RUMP PUMP FINISHER

2 SETS

20 Single Leg Hip Thrust (L)

20 Single Leg Hip Thrust (R)

1:00 Glute Bridge Hold

-Rest as Needed between Sets-