Wednesday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Banded Hamstring Stretch

2 Rounds

10 Banded Hip Hinge

10 Glute Bridges

5 Scap Pushups

5 Pushups

:30 Bar Hang Hold (hollow)


Deadlift (Week 1 of 4)

Same style as the squats.

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

Complete a 1 minute Weighted Plank on your hands BEFORE every set above. 3-5 Sets total.

The warm-up sets are optional 😉

Deadlift (85% x max reps)

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP:

5 Bench Press 185/105

1 Rope Climb

15 Wall Balls 20/14

15/12 cal bike
*Share the benches and start at different stations to make this work.

*If your bench press is really light, then consider doing a floor press with some DBs for sets of 10 instead.

*RX+ 30/20lb Ball

fill out the form below to get started!

Take the first step towards getting the results you want!