Wednesday WOD

CrossFit 201 – CrossFit

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Laying banded hamstring stretch

2 Rounds

1 minute row/ bike


20 Hollow Rocks

:20 Hanging L-sit hold (or tuck hold)

20 Glute Bridges (KB optional)


Metcon (AMRAP – Rounds and Reps)

4 minutes AMRAP:

Row 500 meters “buy in” on the odd rounds

Bike 30/25 calories “buy in” on the even rounds

AMRAP in remaining time:

12 Deadlifts

9 Hang Power Cleans

6 Toes To Bar

Rest 90 seconds

Repeat for 4 Rounds
(IE Round 1- Row 500 then barbell AMRAP. Round 2 – Bike 30/25 cals then barbell AMRAP. Scale row/ bike to something you finish around 2 minutes)

Round 1.) 135/95

Round 2.) 145/100

Round 3.) 155/105

Round 4.) 165/110

If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.

Metcon (No Measure)

Extra Credit, BUT… I kinda want everyone to do it because we have a lot of time left 😉 However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.

4 Rounds:

400′ Single ArmFarmer Carry with a 70/53lb KB (L)

400′ Single ArmFarmer Carry with a 70/53lb KB (R)

15 Barbell Sit-Ups

*KB must stay on the same arm before switching


3 Rounds:

400′ Farmer Carry with (2) 53/35s

20 Barbell Sit-Ups

*100′ is about the length of the gym (bikes to pegboards)

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