CrossFit 201 – CrossFit
Warm-up
400 meters run
CHIPPER WARM-UP
(10 Minute Time-Cap)
20 Up-Downs
20 Medicine Ball Front Squats
20 V-Ups / Tuck-Ups
20 Medicine Ball Push Press
20 Mountain Climbers (each side)
20 Medicine Ball Thrusters
Metcon
Metcon (3 Rounds for reps)
“TRIPLE 7s”
ON A 7:00 RUNNING CLOCK…
Run 800 meters then…
Max Wall Balls (20/14)
-Rest 1:00-
ON A 7:00 RUNNING CLOCK…
Run 800 meters
then… Max Toes to Bar
-Rest 1:00-
AMRAP x 7 MINUTES
100 meters Run
7 Wall Balls (20/14)
7 Toes to Bar