Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS

10 Tempo Air Squats (5051)

:30 Squat Hold

:30 Pigeon Stretch (Left Leg)

:30 Pigeon Stretch (Right Leg)

Into…

3 SETS OF:

7 Back Squats (30X1)*

*light to moderate weight

progress with every set

STRENGTH

5×1 (20X1)

Back Squat @80-90% of 1RM*

-Rest at Least 2:00 between Sets-

*Week 6 of Squat Cycle.

Very heavy but doable for this week’s effort. Next week will be our test week of

single reps building to new 1 rep max.

Back Squat (5 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes

9 Back Squat RX+(155/105)|RX(135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max

on each DU station through the workout.

Cool Down

FOR RECOVERY

5:00

Slow Pedal on Bike

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