CrossFit 201 – CrossFit
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