Thursday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Warm-up

8 Minute AMRAP:

8 Cal Row

25’ crossbody walk(left) first 4:00 (lunge second half)

25’ crossbody walk (right) first 4:00 (lunge second half)

8 Cal Bike

(no more than :45 seconds on row/ bike)

Metcon

Metcon (2 Rounds for reps)

EMOM x 10 MINUTES (Round 1)

MIN 1 AMRAP

4 DB Alt. Lunges

4 DB Deadlifts (light)

MIN 2

Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES (Round 2)

MIN 1

AMRAP

4 Air Squat

4 DB Push Press (light)

MIN 2 Row or Bike, Moderate Effort

*Hold DB at sides for lunges

Cool Down

FLOW STRETCHING 2:00 Pigeon

(1:00 each side) 2:00 Saddle

2:00 Dragon

(1:00 each side) 2:00 Seated Fold Forward 2:00 Rebound

fill out the form below to get started!

Take the first step towards getting the results you want!