CrossFit 201 – CrossFit
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