CrossFit 201 – CrossFit
Warm-up
AMRAP x 4 MINUTES
5 Barbell Good Mornings
10 Knee Push Ups
15 Air Squats (Or Back Squats if you feel good!)
Then:
5 BB DL’s + 5 Hang Muscle Cleans + 5 Strict Press
1 minute Mountain Climber Stretch (Open up hip flexors)
5 BB Good Morning + 5 Hang Power Cleans + 5 Push Press
1 minute Puppy Dog Stretch (Open up lats)
5 Power Cleans + 5 Push Jerks
1 minute stationary Frankensteins
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Set of 3 Touch-N-Go
Power Clean & Jerk
*Moderate-Heavy Loading
Clean and Jerk (1 x 3)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Cool Down
5:00 Slow Pedal on Bike/ Row/
Walk