Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

1 ROUND…

100 meter Run

10 Hanging Scap Retract

8/8 DB Bent Over Row

5/5 Split Squat

100 meter Run

6/6 DB Hang Power Clean

5/5 SA Ring Row

10 Alt. Step Forward Lunge

100 meter Run

8 DB Ground to Overhead

10 Kip Swings

10 Alt. Jumping Lunges

Metcon (Time)

FOR TIME

TIME CAP: 30 minutes

800 meters Run

40 Pull-ups

40 Walking Lunges

800 meters Run

40 Toe 2 Bar

40 Walking Lunges

400 meters Run

20 Pull-ups

20 Walking Lunges

400 meters Run

20 Toe 2 Bar

20 Walking Lunges

Cool Down

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.

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