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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Partner 400 meters Jog w/ Medicine Ball pass Into… 6 ROUNDS (3 rounds per partner)** 10/8 Cal

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 500 meters Row (2 min max) into… 2 SETS… 50 Plate Hops 40 Mountain Climbers 30 Jumping

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 8 MINUTES – Coach turns over a card and athletes perform that number of reps

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3 ROUNDS… 10 Cal Bike 5 Inchworms 10 Alt. Spiderman Lunges 5 Scap Pull-ups 5 Tight Kip

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Increase Spreed with Every AMRAP AMRAP x 7 MINUTES 10 Up-Downs 10 Plate Deadlifts 5/5 Body Weight

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP x 6 MINUTES 3 Burpee Broad Jumps 5 Inchworms (no push-up) 5/5 Groiners 5 Air Squats

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 4 ROUNDS 100 meter Run 8 Plate Ground to Overhead 8 Push-ups 8 Lunge & Twist :20

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up AMRAP 7 MINUTES 8/8 Single Leg DB RDLs 5 Inchworms 20 Glute Bridge Ups STRENGTH PARTNER STRENGTH

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Coach’s choice Metcon RECOVERY WORKOUT 3 ROUNDS FOR QUALITY 2:30 – AMRAP of 12 Double Under +

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Thursday WOD

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

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