CrossFit 201 – CrossFit
Warm-up
ON A 10:00 RUNNING CLOCK…
200m Team Jog (run together)
40 American KB Swings
40 Air Squats
40 Plate Ground to Overhead
40 Up Downs
40 Plate Push Press
40 Sit Ups
WORKOUT PREP
Alt EMOM x 6 MIN
Odd – 10/8 calorie row
Even – 5 Wall Balls/5 Box Jump
Metcon (Time)
“””STRAIGHT 100.””
FOR TIME
25 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)
50 Box Jumps (24/20)
25 Cal Row
Cool Down
FINISHER
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)