CrossFit 201 – CrossFit
Hip & Hamstring mobility
10 Med Ball Squat Cleans
20 Banded Good Mornings
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)
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.