Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

4 Rounds, increasing effort on the run each round…

-Toe walk 25’

-Heel walk 25’

-High knees 25’

-Butt kickers 25’

-Side shuffle 25’

-Broad jump 25’

-100m run

Round 1 – 25%

Round 2 – 50%

Round 3 – 75%

Round 4 – 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

RECOVERY WORKOUT

AMRAP 24 minutes

600 meters Run (EASY)

1:00 Plank Hold

400 meters Run (MODERATE)

:45 Sit-ups

200 meters Run (HARD)

:30 Bar Hang*

*Tuck or L-Position Optional

Cool Down

“RUMP PUMP”

NOT FOR TIME

200 meters Walking Lunge

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