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Sunday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (Time) 35 minutes to Finish… 40 KB SDHP’s 70/53 Cardio of choice* 40 Push Press 40/30 Cardio

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Banded Hamstring Stretch Banded Lat Stretch 2 Rounds 1 minute machine :30 Handstand Hold 10 Barbell Push

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Friday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (AMRAP – Reps) 15 minutes AMRAP: DB Bench Press to failure (45/25s) immediately into; Double DB Bent

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Black Friday WOD Warm-up Lax Ball Hip Mash 2 Rounds 1 minute machine 10 Groiners with reach 10

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Happy Thanksgiving! Gobble! Gobble! Warm-up Line Drills Metcon (5 Rounds for reps) GOBBLE WOBBLE WOD 5 Rounds: 1

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Wednesday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minutes to finish… 10-20-30-40 Front Rack DB Step Ups (35/20s+) 20-40-60-80

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2 minute machine warmup Burgener Clean Warmup/ Technique 10 minutes to set up/ warmup up bench, cleans,

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Lax Ball T-Spine 2-3 minutes Double Under Practice/ Drills 2 Rounds 10 Ring Rows/ 5 Strict Pullups

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Lax ball hips Ring Supported Bridges/ Floor Bridge (advanced) 2 Rounds 1 1/4 Goblet Squats 30′ Duck

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Monday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) Every 3 minutes X 5 Rounds: 15/12 Cal Assault Bike 15 Pull-Ups (Ring Rows) Max

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