Tuesday WOD

CrossFit 201 – CrossFit

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3 Rounds

1:00 Bike (start :20 easy– :20 moderate– :20 hard)

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

Metcon (Weight)


MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Bike

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold



Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold

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