CrossFit 201 – CrossFit
Warm-up
(7:00 Cap)
200m Run
80 Single Unders
30 Walking Lunges
150m Run
60 Single Unders or 30 Double Unders
20 Walking Lunges
100m Run
40 Single Unders or 20 Double Unders
10 Walking Lunges
Metcon
Metcon (3 Rounds for time)
EVERY 11:00 X 3 SETS
250 meters Row
40 Double Unders
30/20 Cal Bike
40 Sit-ups
30/20 Cal Bike
40 Double Unders
250 meters Row
Cool Down
PRE-MURPH ROLLOUT
Spend 8:00
Rolling Lats, Quads, and Glutes
Use rollers/ lax balls/ kettlebells