CrossFit 201 – CrossFit
Warm-up
12 Rounds
:20 on/ :10 off
Movement 1: Single Unders
Movement 2: Mountain Climbers
Movement 3: Plate G2OH
Movement 4: Push-ups or Knee Push-ups
DOUBLE UNDER PROGRESSION
5 Rounds
:20 on/ :10 off
R1: High Jumps Single Unders
R2: Fast Spin Single Unders
R3: Penguin Taps
R4/R5: Single-Single-Double* or Double Unders
Metcon
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
2:00 DB Push Press RX+(50/35)| RX(35/25)
-Rest :30-
2:00 Double Under
-Rest :30-
2:00 KB Goblet Lunge RX+(70/53)| RX(53/35)
-Rest :30-
Cool Down
8:00-10:00 GROUP MOBILITY
*Focus first half of the session
opening up calves on horn of the KB.
*In second half, have the athletes
spend time opening the lats on horn of the KB.