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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Banded Hamstring Stretch Warmup 2 Rounds 1 minute bike 5/ Side KB Single Leg Deadlifts 10 Groiners

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Wednesday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minutes AMRAP 7 Calories Bike 7 DB Front Squats 35/25 7

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Lax ball shoulders/ T-Spine 2 Rounds 200 meter row/ run 5 Russian KBS 5 American KBS 10

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Burgener Clean Warmup 8 minutes to set up/ warm up for Cleans and Bench Press Metcon (Time)

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Monday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) 15 minutes to get as far as possible… 3-6-9-12-15…. DB Squat Clean thrusters 35/20 *10

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up WARMUP Lax ball hip mash 1:00 Pigeon per side 2 Rounds 1 minute bike 20 Walking Lunges

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