CrossFit 201 – CrossFit
Warm-up
Alternating EMOM with a Partner…
EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 2 Wall Walks + 8 Ring Rows
Into…
EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 4 Burpees + 8 Jumping Lunges
EXTENDED WARM-UP
3 SETS
5-10 Strict Pull-up
1:00 Handstand Hold
-Rest as Needed between Sets-
*Athlete should choose a number for each set that they can do unbroken but is challenging
Metcon
Metcon (Time)
Time Cap: 20 minutes
4 ROUNDS FOR TIME
300 meters Row
30 Plate Ground to OH (45/35)
30 Overhead Lunges
Cool Down
BEACH BODY ABS FINISHER
3 SETS
:30 second Plank (elbows)
10 V-ups
:30 second Right Side Plank
10 V-ups
:30 second Left Side Plank
-Rest 1:00-