CrossFit 201 – CrossFit
Warm-up
3 ROUNDS
15 Jumping Jacks
5 Bootstrappers
5 Burpees
15ft Bear Crawl
10 Groiners
10 Air Squats
10 Elbow Punches
5 Press from Front Rack
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
500/450 meters Row
21 Air Squats
15 Shoulder to Overhead RX+(95/65)| RX(65/45)
-Rest 3:00-
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES Max Burpee to Target*
*Ideal target height is 6″” above standing reach”
Cool Down
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
DB Double Bicep Curls RX+(35/25)| RX(25/15)
DB Double Bent Over Row
*For both movements, both arms move at the same time.