CrossFit 201 – CrossFit
Warm-up
2 minute moderate pace bike ride followed by…
2 ROUNDS
10 Banded Glute Bridges
8 V-Ups
6 Up-Down + Broad Jump
Into…
2 ROUNDS
10 Kang Squats
8 Strict Presses
6 Hang Muscle Snatches*
Pre Workout Prep*
*To be performed after the squat session, prior to the workout.
2 SETS OF:
10 PVC Pass Throughs
5 PVC Overhead Squats
5 Push Ups
STRENGTH
5×3 (20X1)
Back Squat @70-80% of 1 rep max*
-Rest at Least 2:00 between Sets-
*Week 4 of Squat Cycle.
Heavier than the previous
week’s 5×3.
Back Squat (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 minutes
9 Overhead Squats RX+(95/65)| RX(65/45)
9 Bar Facing Burpees
Cool Down
FOR RECOVERY
5:00 Slow Pedal on Bike