CrossFit 201 – CrossFit

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Warm-up

(Time Cap:15 minutes)

3 Rounds, Increasing Effort Each Round

1:30 Row or Bike (start slow and end moderate/high in final round)

10 Up-downs

20 Single Unders

10 Russian Step-Ups (knee to chest during step-up with non-plant leg)

20 Hollow Flutters (1L / 1R = 1 Rep)

10 Double Russian KB Swing (light)

:30 Double KB Front Rack Walk (controlled and steady!)

Metcon

Metcon (3 Rounds for reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 KB Swing RX+ (53/35)|RX (35/26)

5 Wall Ball (20/14)

5 Up-Down

10 KB Swing

10 Wall Ball

5 Up-Down

15 KB Swing

15 Wall Ball

5 Up-Down

…and so on by 5 Reps on KBS/WB.

Up-Down stays at 5 Reps throughout.

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

Cool Down

“BEACH BODY ABS”

2-3 SETS

30 Russian Twists (use WB)

30 Heel Taps Over WB