CrossFit 201 – CrossFit
Warm-up
Partner 400 meters Jog w/ Medicine Ball pass
Into…
6 ROUNDS (3 rounds per partner)**
10/8 Cal Bike
20 Alternating Single Leg V-Ups
10 KB Sumo Deadlift High Pulls
20 Suitcase Lunges
**Partner 1 works, while Partner 2 stretches…
perform a stretch or hold each round they are “off”.
Example:
Alternating Groiners –
Pigeon Stretch –
Dead hang / Scap Pull Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
“FROZEN ROPE”
AMRAP x 18 minutes
20/15 Cal Bike
2 Rope Climb
20 Plate Squat Clean RX+(45/35)| RX(25/15)
2 Rope Climb
Cool Down
COOL DOWN NOT FOR TIME
400 meters Walk as a class
*Calm nasal breathing only