CrossFit 201 – CrossFit
Warm-up
AMRAP 5 minutes
5 KB Deadlift
10 Russian KB Swings
15 Jumping Jacks
20 Mountain Climbers
Into:
Group 400 meter run!
Bring your Coach!
Stay together as a big group,
no one gets left behind 🙂
LINE DRILLS PRE-WORKOUT
On a 30’ distance perform the following… Walking and pulling knees to chest
Walking quad stretch
Toy soldiers
Butt Kickers
High Knees
Shuttle Run
Metcon
*Partner 1 works while Partner 2 rests.
In part 1, Partners alternate
every 200 meters run.
In part 2, Partners alternate
after every full round of 4-8-16.
Metcon (AMRAP – Rounds)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP 12 minutes
200 meters Run
-Rest 1:30-
AMRAP 12 minutes
4 Push-ups
8 KB Swing RX+(53/35)|RX(35/26)
16 Double Unders
Cool Down
FOR RECOVERY
5:00 Foam Rolling*
*Focus on upper/lower back,
lats and calves.