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Wednesday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (2 Rounds for time) 12 minutes to finish… 30-20-10 Single Arm DB Thrusters 45/30lb. Burpee DB Deadlifts

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Shoulder/ T-Spine Mobility 2 Rounds 5 Inchworm to push up 10 V-Ups 20 (10/side) Quadrupled opposite arm/

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Monday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) 12 minutes EMOM: 3 Rounds Min 1: 15/12 Cal Bike Min 3: 200m Row Min

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip Mobility 2 Rounds 1:00 machine :30 Wall Sit (heel drive focus!) 15 Air Squats to Med

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Sunday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (Time) For time: 4 rounds 200m Row 12 Burpees Immediately into… 3 rounds 5 Man makers 35/20s+

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Group line drills Metcon (AMRAP – Rounds and Reps) 15 min. AMRAP: 2 rounds of: 32 db

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Friday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (5 Rounds for reps) EMOM x 35 minutes: (5 Rounds) Min 1: 15/12 Cal Row Min 2:

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip and Shoulder mobility 2 Rounds 1 minute machine 5 Hurdle Jumps (or broad jumps) 10 Situps

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Lat & Chest mobility 3 Rounds 1 minute bike/ row 3 Strict Pullups 6 Pushups 12 Air

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Wednesday Sweat

CrossFit 201 – Sweat! View Public Whiteboard Metcon (4 Rounds for reps) Every 4 min x 4 Rounds: 500m Row 15 Box Jumps 24/20″” 15

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