CrossFit 201 – CrossFit
Warm-up
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold-
hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
2 minute rest
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
Metcon (4 Rounds for reps)
WORKOUT E2MOM x 24 MINUTES
MIN 1- 2: 15 Up-Downs
then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3- 4: 15 Box Jumps (24/20)
then…Max Toes 2 Bar
MIN 5- 6: Heavy Hold…Mixing it Up!*
*Rounds 1,3: Max Distance KB Farmer Carry RX+ (70/53)| RX(53/35)
Rounds 2,4: Max Distance KB Front Rack Carry RX+ (70/53)| RX(53/35)