CrossFit 201 – CrossFit

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Warm-up

AMRAP x 5 MINUTES*

:20 Bike (Workout Pace!)

16 Shoulder Taps

8 Forward Lunges

6 Up-Downs

Metcon (10 Rounds for time)

EVERY 3 MINUTES FOR

30 MINUTES…

15/12 Cal Bike

12 Hand Release Push-Ups

9 Up-Down Box Jump Over (24/20)

Metcon (No Measure)

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout.

For Deadbugs, hold DB at extension

in floor press while alternating legs,

15/15 for a total of 30.