CrossFit 201 – CrossFit
Warm-up
AMRAP x 12 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
Technique / Skill Work
ON A 10:00 RUNNING CLOCK…
Chest to Bar & Bar Muscle-Up Development
Metcon (Time)
Time Cap: 16
FOR TIME
21-15-9
Russian Kettlebell Swing RX+(70/53)| RX(53/35)
Chest to Bar Pull-up
into…
15-12-9
American Kettle bell Swing RX+(70/53)| RX(53/35)
Bar Muscle-Up