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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Calf mobility 3 Rounds :30 High Knees :30 Butt Kicks 5 Box Jump with step down 5

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Wednesday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (2 Rounds for calories) 2 Rounds 5 minutes AMRAP: 5 Rounds 7 Box Jumps + 8 Plate

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Banded Hamstring Stretch 2 Rounds 20 Banded Good Mornings 10/ side Glute Bridges 5 Strict Toes to

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Lax ball shoulders and triceps 2 Rounds 1 minute row 2 Wall Walks 10 Handstand Hold Shrugs

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Monday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 minutes AMRAP: 25/20 Cal Bike 25 DB Push Press 50/35s 25/20

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Lax ball hip mash 2 Rounds 30′ Duck Walk 10 Russian KBS 10 Slow Goblet Squats 10

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Sunday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (Time) PARTNER WORKOUT! Hero WOD “Bradley” Style 20 rounds: 10/7 Cal Bike Sprint 5 pull-ups 10/7 Cal

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up 2 Rounds (Time Cap: 8 minutes) Partner Style Partner 1: 20 Singles 20 Doubles (or another 20

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Friday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) (0-15 min…) 3 Rounds: 500 meter Row 15 pull-ups (ring rows) 10 devil press 25/15s

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Banded Lat Stretch Lax Ball Shoulder Mash 3 Rounds 5 Barbell Strict Press 5 Barbell Push Press

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