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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP 10 minutes 100 meter Run (Moderate Pace) 8 KB Sumo Deadlift 8 KB High Pulls from

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up (Time Cap:15 minutes) 3 Rounds, Increasing Effort Each Round 1:30 Row or Bike (start slow and end

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 ROUNDS 10 Bootstrappers Stretches 20 Plank Shoulder Taps (HS options in Rd2 / Rd3**) 10 PVC

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up EXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 – Strict HSPU Skill Development MIN 2 – 3-5

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hinshaw style warm-up of line drills to get athletes primed for some running. 1 SET 50 feet

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Partner Warm-up… One athlete on the bike the other with a PVC switch after full round 1

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring Rows Technique

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2:00 EZ Row Followed By… 3 ROUNDS FOR QUALITY… : 30 Couch Stretch (Left Leg) :30 Couch

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Then 1:00 of

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