CrossFit 201 – CrossFit
Warm-up
AMRAP 7 MINUTES
8/8 Single Leg DB RDLs
5 Inchworms
20 Glute Bridge Ups
STRENGTH
PARTNER STRENGTH
IN TEAMS OF 2…
EMOM x 10 MINUTES
MIN 1 –
3 Deadlift (Athlete
Choice, Heavy)
MIN 2 –
6 Seated DB Arnold
Press (Athlete Choice,
Moderate)*
*Seated DB press can be
done from a bench or box.
Deadlift (5 x 3)
Dumb Bell Press (5 x 6)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 minutes
400 meter run
10 Burpees
5 Ring Muscle Ups
500/450 meter row
10 Burpees
5 Bar Muscle Ups
21/15 Cal Bike
10 Burpees
5 Rope Climbs
*Scoring:
400 meter run = 1 rep
500/ 450 meter row = 1 rep
Each cal on bike = 1 rep