CrossFit 201 – CrossFit
Warm-up
WARM-UP
:30 at each station, non-stop…
– Jumping Jacks
– Up Downs
– Sit Ups
– Mt. Climbers
Partner up in teams of 3 based on weight for the bench press.
Athletes rotate, 1 athlete working at a time (similar to how they would rotate in the workout)…
*Light KB
AMRAP x 2 MIN
P1 – 2 Burpees + 1 Push-Up
P2 – KB Farmer’s Carry Hold P3 – Rest
AMRAP x 2 MIN
P1 – 50m Jog Relay
P2 – KB Farmer’s Carry Hold P3 – Rest
AMRAP x 2 MIN
P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*
P2 – KB Farmer’s Carry Hold
P3 – Rest
Metcon (3 Rounds for reps)
PARTNER WORKOUT*
IN TEAMS OF 3…
AMRAP x 10 MINUTES Max Bench Press RX+(135/95)|RX(95/65)
-Rest 3:00-
AMRAP x 10 MINUTES Max 100 meter Sprints
-Rest 3:00-
*1 100m sprint = 1 rep
AMRAP x 10 MINUTES Max DB “Lungesters” RX+(40/30)|RX(30/20)**
**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster
*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400 meters lap. In rest period, bells can go to the ground.