CrossFit 201 – CrossFit
Warm-up
Hip Mobility
Shoulder Mobility
Partner Warmup
2 Rounds
10 Partner Wall Ball Squat & Toss
10 Syncro KBS
10 Wall Ball Situp Passes
5 Synchro Toes to Bar
5 Synchro Burpees
5 Synchro Snatch Balances
Metcon (Time)
In teams of 2 get as far as possible in 30 minutes…
100 Wallballs (20/14)
100 American KB Swings 70/53
800 meters Run/ Row
80 Sit-Ups (GHD optional)
60 Toes-To-Bar
60 Hang Power Cleans (115/75lb.)
40 Front Squats (115/75lb.)
40 Lateral Barbell Burpees
20 Hang Power Snatch (115/75lb.)
20 Overhead Squats (115/75lb.)
When/If you finish go through again with half the reps. So 50,50,40,40 and so on…
115/75 is pretty light most of you, but we do have the squat program on Monday’s so if you want to go lighter like 95/65 that’s cool for a scale.
Or if you and your teammate are really strong, you may want to consider 135/95 on the bar.