Wednesday WOD

CrossFit 201 – CrossFit

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Hip & Hamstring mobility

3 Rounds

10 Med Ball Squat Cleans

20 Banded Good Mornings

:30 Row


Front Squat

20min. to hit 4-5 sets:

Building up to a heavy set of 5.

After each set immediately go into your single leg deadlifts (below)



Single Leg Deadlift

– Back foot on 12-20″” box/ plate stack

– Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.

– Or use a light KB with no blocks to work on strength and balance.

*10 on EACH leg here

*Rest 90 sec. After Each Superset

Front Squat (5 x 5)

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

21 Wall Balls 20/14

15 Cal Row

9 Deadlifts 225/155

*Optional partner day today with these numbers:

30 Wall Balls 30/20

20 Cal Row

10 Deadlifts 225/155+

(+) Just means go as heavy as ya’ll want.

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