CrossFit 201 – CrossFit
Warm-up
2 ROUNDS (no stopping between movements):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Metcon (Time)
TIME CAP: 35 minutes
PARTNER WORKOUT
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Bike
25 “Synchro” Plate Ground to OH RX+(45/35)| RX(25/15)
45 Cal Bike
25 “Synchro” Sit-ups
*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
Cool Down
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing