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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Burgener Clean Warmup STRENGTH Hang Power Clean Every 2min. x 10 Rounds: 10/7 Cal Assault Bike 3

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Wednesday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (Time) For Time: 18-16-14-12-10-8-6-4-2 Toes-To-Bar (V-Ups) DB Front Rack Lunges 35/20 Burpees over DB DB Front Squats

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Banded Hamstring Stretch 2 Rounds 10 Banded Hip Hinge 10 Glute Bridges 5 Scap Pushups 5 Pushups

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up T-Spine Mobility 2 Rounds 1:00 Row :30 HS hold (add shoulder taps if possible) 5 Snatch High

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Monday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon Part 1: *You can make this an AMRAP if you finish super early. You shouldn’t need to

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Lax ball hips/ glutes 1:00/ side pigeon 2 Rounds 1:00 Bike 10/ Side Russian Step Ups 10

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Sunday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) (0-10 minutes AMRAP:) (solo) 5 pull-ups (ring rows) 10 push ups 15

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightRX DL – 1x

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Friday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (5 Rounds for reps) Every 5 min x 5 rounds 10 DB Deadlifts 50/35s+ 10 T2B (or

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up T-Spine Mobility Ball + Barbell Stretch 2 minute jump rope 3 minutes HSPU drills/ scales Burgener Snatch

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