CrossFit 201 – CrossFit
Warm-up
AMRAP 7 minutes (LIGHT DB)
5 Half Kneeling DB Press (Right arm)
5 SA FR Split Squat (Right arm)
5 Half Kneeling DB Press (Left arm)
5 SA FR Split Squat (Left arm)
:20 Hollow Hold
25 ft High Bear Crawl (arms and legs straight)
Metcon
Metcon (Time)
Time Cap: 28 minutes
4 ROUNDS FOR TIME
600 m Run
16 Single Arm DB Burpee RX+:(50/35)| RX: (35/25)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
*All DB movements are non-alternating.
Perform 8 on one side then 8 on the opposite side.
*600 meter run = right on Susquehanna and to the end where Tennis place is.
Cool Down
Metcon (3 Rounds for reps)
GUNS & GUTS FINISHER
3 SETS TO FAILURE
Max DB Hammer Curls
Max DB Strict Press
Max Hollow Rocks
Max Plank
-Rest as Needed between sets-