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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 4 rounds… 25’ Walk on Toes 25’ Walk on Heels 25’ High Knees 25’ Butt Kickers 25’

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 4 MINUTES 5 Barbell Good Mornings 10 Knee Push Ups 15 Air Squats (Or Back

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 6 MINUTES 20 Single Unders 10 Kipping Swings 8 False Grip Ring Rows 6 Lunges

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 10 Minutes Partner 1: 100m Run Partner 2: 10 Air Squats Then Max Plate Ground

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 600 meter caterpillar run with medball Then: 2 ROUNDS 10 Up-Downs > Burpees 10 Alternating Step-ups >

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 minutes Bike 5 inch worms 5 clean grip presses 5 clean grip presses in a quarter

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 12 Rounds :20 on/ :10 off Movement 1: Single Unders Movement 2: Mountain Climbers Movement 3: Plate

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP 5 minutes 2 Burpees 4 Ring Rows 6 Air Squats* *Change to Jumping Air Squats 2:30

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up EMOM 9 minutes Min 1: Calorie Bike (Increasing effort each round) Min 2: Kip SwingsHanging Knee Raises

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2 minute Row/ machine then: AMRAP 12 minutes 10 Single KB Goblet Squats 5/5 KB RDLs 5/5

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