CrossFit 201 – CrossFit
Warm-up
AMRAP X 5 MINUTES
30 Jumping Jacks
10 Push-ups
30 Mountain Climbers
10 Lunges
Then
1:00 of Child’s Pose
1:00 of T-Spine Windmill Stretch (Each Side)
STRENGTH
Time Cap: 20 minutes
PARTNER STRENGTH
10-9-8-7-6-5-4-3-2-1
*Work in teams of 2- 3 changing
weights as needed.
Rest as needed b/t sets.
RX = Bench Press (Bodyweight)
All sets must be unbroken
Same weight for ALL SETS
Metcon (Weight)
Bench Press
Metcon
Metcon (Time)
FOR TIME
40-60-80-60-40
Plate Jumps*
10-20-40-20-10
Toes to Bar
*Plate jumps are both feet
off then on to plate. Fast footwork!