CrossFit 201 – CrossFit
Warm-up
Lax ball shoulders/ T-Spine
2 Rounds
200 meter row/ run
5 Russian KBS
5 American KBS
10 Barbell Push Jerks
50′ Quadruped crawl forward
50′ Quadruped crawl backward
Metcon (Time)
For Time:
1,200 meter Row/ Run
63 American KB Swings (53/35lb)
36 Push Jerks 135/95
800 meters Row/ Run
42 American KB Swings (53/35lb)
24 Push Jerks 135/95
400 meters Row/ Run
21 American KB Swings (53/35lb)
12 Push Jerks 135/95
Time Cap: 35 minutes
RX+ Option: 70/53lb Kettlebell and 155/105 Jerks on the set of 24 and 185/125 Jerks on the set of 12.
Fun cardio set for the week. Pyramid double helen style (reason behind the odd numbers 🙂 )
*Either row or run is RX. I know some of you LOVE those cold runs!