CrossFit 201 – CrossFit
Warm-up
Partner warm-up
400 meters wall ball run
(partner run takes first 200 then switch on the way back)
40 wall ball to partner (20 each)
40 plank wall ball rolls (20 each)
20 burpee high fives (20 each)
Metcon (AMRAP – Rounds)
PARTNER WORKOUT TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND 30 Double Unders
10 Deadlifts RX+(155/105)|RX(135/95)
5 Hang Power Cleans
P2 — PERFORM Double KB
Front Rack Hold (Athlete Choice)
*P1 Completes a full round
while P2 performs static hold.
Once P1 finishes the round,
switch.
Score is the total number Rounds.
Cool Down
PUMP SESH
3 SETS
50 Banded Tricep Pull-Down
50 Empty Barbell Curls