CrossFit 201 – CrossFit
Warm-up
Time Cap: 10 minutes
BUY IN…
15/12 Cal Bike (Easy Effort)
3 ROUNDS…
10 DBL KB/DB Bent Over Row
25’ Filly Walking Lunge (R)
25’ Filly Walking Lunge (L) 25’ Cross Body Walk (R)
25’ Cross Body Walk (L)
:20 FR Bottom of Squat Hold
BUY OUT…
15/12 Cal Bike (Hard Effort)
Technique / Skill Work
ON a 10:00 RUNNING CLOCK…
Muscle-Up Skill Development
Beginner – Transition Drills
Intermediate – High Ring Drills
Advanced – Mult. Reps or Strict Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
50/40 Cal Bike
50 Wall Ball (20/14)
10 Ring Muscle-Ups