CrossFit 201 – CrossFit
Warm-up
Lax ball shoulders and triceps
2 Rounds
1 minute row
2 Wall Walks
10 Handstand Hold Shrugs
10 Pullup Shrugs
5 Barbell High Pulls
5 Barbell Power Cleans
5 Barbell Push Press
5 Barbell Jerks
Metcon (Time)
(0-10 minutes)
5 Rounds For Time:
6 Power Cleans 185/135
12 C2B (pullups)
*If you are not done by 9min. you should probably stop and get ready for part 2.
Metcon (Time)
(10-18 minutes)
For Time:
100 Cal Row
*With a partner. Alternating every 10 calories.
*If solo, do 5 sets of 10 calories with equal work to rest ratio.
Metcon (Time)
(18-32 minutes)
For time:
21-15-9
Jerks 135/95
Burpees over the bar
HSPUs
BE AWARE of the time caps for each section!