CrossFit 201 – CrossFit
Warm-up
AMRAP x 9 MINUTES
1:30 Bike (:45 hard / :45 easy)
10 Alt. SA DB Deadlift (sumo stance)
5/5 SA DB Overhead Lunge
10 Jumping Air Squats
5/5 SA DB Strict Press (squat width stance)
Metcon
Metcon (7 Rounds for reps)
EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Hang Split Snatch RX+(50/35)| RX(35/25)*
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall Balls RX+(30/20)| RX(20/14)
Score for workout is total Wall Balls
Cool Down
FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats