CrossFit 201 – CrossFit

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Warm-up

AMRAP x 3 MINUTES

10 Jumping Jacks (full range of motion w/arms)

10 Mt. Climbers

10 Sit Ups

10 Air Squats

Pizza Delivery! Use AbMats as “pizzas”. Athletes hold the AbMat in the palm of one hand while trying to knock the AbMats out of other athlete’s hands. If someone drops their AbMat, they move to the side of the room (outside the field of play) and perform a 5 burpee penalty before returning to the game.

Metcon (No Measure)

RECOVERY

WORKOUT

3 SETS FOR QUALITY

2:00 Bike, Row, Ski, or Run

1:00 Russian KB Swing (70/53)|(53/35)

1:00 Static Hold of Choice*

2:00 Bike, Row, Ski, or Run

1:00 Tall Box Step-Up (30/24)

1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options…

Wall Sit or Squat Hold

Any Plank Variation

Hollow Hold

Chin Above Bar or Bar Hang

Handstand Hold

or…

Any Other Static Hold

Cool Down

FOR RECOVERY

5:00 Flow Stretching