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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 5 Minutes LAX ball lats and T-Spine AMRAP x 5 MINUTES 10 Glute Bridges (pause :01 at

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up WARM-UP :30 at each station, non-stop… – Jumping Jacks – Up Downs – Sit Ups – Mt.

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CYCLE 2 / WEEK 7 / DAY 4

CrossFit 201 – 201 Build View Public Whiteboard Metcon (No Measure) WARM-UP 5:00 Run/row/bike 3 ROUNDS 10 Air Squats with Band Around Knees 5 /

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 400 meter jog into 4 ROUNDS :20 Mt Climbers :20 Bottom of Squat Hold :20 Inch Worms

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard OPEN WORKOUT 20.1 Warm-up 10 minutes AMRAP 150 meter row, 5 db presses (R), 30 foot DB OH

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2 ROUNDS… 20 Jumping Jacks 20 Mountain Climbers 20 Lunges 20 Hollow Flutter Kicks 20 Air Squats

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CYCLE 2 / WEEK 7 / DAY 2

CrossFit 201 – 201 Build View Public Whiteboard Metcon (No Measure) WARM-UP AMRAP x 10 MINUTES (Flow) 50′ DBL KB Front Rack Carry :30 L/R

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2 ROUNDS Increasing Effort on Bike in Round 2… 1:30 Bike 14 Step Back Lunges 7 Bent

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10082019

CrossFit 201 – CrossFit View Public Whiteboard Metcon (No Measure) A. CONDITIONING No Additional Conditioning. Hit Class with hard effort. B. 201 Class C. STRENGTH

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 3-4 Sets for QUALITY: 10 Groiners (hold 1-2 seconds on each side every rep) 5 Standard Stance

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