CrossFit 201 – CrossFit
Warm-up
Lax ball hips/ glutes
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Back Squat (moderate-heavy 10 rep)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy
10-Rep Back Squat*
*Not a 10 Rep Max test!
Move well for all 10-Reps.
Take :01 pause between each rep at the top,
“touch and go.”
Metcon (Time)
Time Cap: 9 minutes
3 ROUNDS FOR TIME
15 Front Squats RX+(135/95)|RX(95/65)
20 Toes 2 Bar