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Announcements 4th of July shedule: only 3 classes, 8 AM, 9 AM & 10 AM Please reserve time slot in advance. Thank you CrossFit 201

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2-3 person teams: 8×100 meter “Easy” Relay Races… then… AMRAP x 8 Minutes 2, 4, 6, 8…

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 400 meters run CHIPPER WARM-UP (10 Minute Time-Cap) 20 Up-Downs 20 Medicine Ball Front Squats 20 V-Ups

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 7 MINUTES 5 Sumo Stance Inchworms 10 Alt. Step-ups 10 Empty BB Single Leg RDL’s

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 Rounds Partner Warm-up Partner 1: :30 Arms only Rowing – :30 Legs only Rowing – 1:00

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 4 Rounds (10:00 CAP) 40 Jumping Jacks – 30 Mountain Climbers – 20 Straight Leg Sit-ups –

CrossFit 201 – CrossFit View Public Whiteboard Warm-up LINE DRILLS Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2 ROUNDS :30 Bike 10 Kip Swings 5 Ring Rows* 5 BB Strict Press 10 Hollow Rocks

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 4 Rounds, increasing effort on the run each round… -Toe walk 25’ -Heel walk 25’ -High knees