CrossFit 201 – CrossFit
Warm-up
3:00 min Bike/Row…
just FLOW and feel good!
Then…
3 Rounds
5 Inch-Worm Push-ups
5 Broad Jumps (land in 1⁄4 squat softly!)
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here