CrossFit 201 – CrossFit
Warm-up
“Rock Paper Scissor” w/ Burpee Penalty!
– Athletes should play 3 sets of 10 games,
switching partners after every 10 games.
If you lose a game, hit the deck and
perform 2 burpees. If you lose a set,
hit the deck and perform 10 burpees.
*After the RPS game…
AMRAP x 7 MINUTES
5 PVC Passes
10 Walking Lunges w/ a Twist
25’ Bear Crawl
25’ Crab Walk
5 Broad Jumps w/ 5 Air Squats when you land!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
8 Push-ups
8 Front Rack Reverse Lunges RX+(75/55)| RX(65/45)
*Every 2:00 including 3,2,1 go perform 8 Hang Muscle Snatch RX+(75/55)| RX(65/45)
Cool Down
FOR RECOVERY
2:00 Quad Smash (L)
2:00 Quad Smash (R)
2:00 Pec Smash (L)
2:00 Pec Smash (R)