CrossFit 201 – CrossFit
Warm-up
Partner Warm-Up!
(Time cap: 10 minutes)
Accumulate 1 mile run, switching every 200 meters.
While Partner 1 runs 200 meters,
Partner 2 holds a plank, then they switch until they have run 1 mile total.
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 & 2 – Ground to Seated L/R
MIN 3 & 4 – Sit-up to Lunge L/R
MIN 5 & 6 – Lunge to Stand L/R
Technique / Skill Work
AMRAP 6 minutes
Alternating Turkish Getups
Turkish Get Up
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
20 Deadlift
RX+(115/75)|RX(95/65)
20 Front Rack Lunges
20 Sit-ups*
*GHD Optional