CrossFit 201 – CrossFit
Warm-up
4 Minute Partner AMRAP:
Partner 1 – 5 deadlifts/5 good mornings with barbell
Partner 2 – Inchworms
*after each round, partners perform 5 synchro up downs
4 Minute AMRAP:
Partner 1 – 5 KB deadlifts/5 Russian Swings
Partner 2 -Hollow Rocks
*after each round partner’s perform
100 meter run w/light KB, switching at 50 meters
Metcon
Metcon (Time)
Time Cap: 35 minutes
PARTNER WORKOUT TEAMS OF 2
2 ROUNDS FOR TIME
80 Russian Kettlebell Swing RX+(70,53)| RX(53,35)
40 Deadlift RX+(245,175)|RX(205,145)
80 Burpees Over Bar
400 meters Run With Kettlebell*
*Partner 1 works while Partner 2
rests. Both partners run the 400 meters at the same time, can switch off holding the kettlebell as needed.
Cool Down
OPTIONAL BUN BLASTER
(On your own)
EMOM X 8 MINUTES
MIN 1 – Plank Hold
MIN 2 – Glute Bridge Hold