CrossFit 201 – CrossFit
Warm-up
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold
Then grab a light-moderate set of DBs:
2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold
Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press RX+ (40/30)| RX(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
Time Cap: 18 minutes