Tuesday WOD

CrossFit 201 – CrossFit

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Lax Ball T-Spine

2-3 minutes

Double Under Practice/ Drills

2 Rounds

10 Ring Rows/ 5 Strict Pullups

10 Barbell/ PVC Push Jerks (can add weight rnd 2)

:30 Mountain Climbers

:30 HS Hold/ OH Barbell Hold

Metcon (AMRAP – Rounds and Reps)

30 minutes Running Clock…

5 Push Jerks (Climbing but unbroken)

10 Chin-ups (underhand grip)

50 Double Unders

Rest 60 seconds Between Sets

If you happen to get to 10 rounds, then stop.
Again, you can climb as much as you want, but it must be unbroken.

RX+ Pulling options:

1.) 10 Strict Chin-UPs

2.) 3-5 Muscle Ups (must be unbroken)

Metcon (No Measure)

If you have time, complete this on your own time open gym style:

3 Sets:

1min. of lateral Db raises

1min. of sit-ups

1min. of front Db Raises

1min. of rest
* pick a weight that you get between 12 to 15 reps with

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