CrossFit 201 – CrossFit
Warm-up
400 meters Run/ 500 meters Row
Partner AMRAP x 5 MINUTES
A: Single Unders
B: 10 Goblet Squats + 8 Body weight Lunges + 8 Up Downs
*Switch when task B is completed
Metcon
Partner Workout Prep
AMRAP x 7 MINUTES
A: 5 V-Ups + Hollow Hold
B: 10 Kip Swings + 8 Goblet Step Overs + 6 Jumping Jacks
*Switch when task B is completed
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 minutes
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs
RX+(50/35)| RX(35/25)/(24″/20″)
Cool Down
SUNS OUT, GUNS OUT FINISHER
2-3 SETS
10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm Overhead Tricep Extension