CrossFit 201 – CrossFit
Warm-up
(8:00 Cap)
2 Rounds
30 Jumping Jacks
15 Plate G2OH (25/15)
7 Plate Thrusters
-into-
2 Rounds
30 Mountain Climbers
10 Push-ups or Knee Push-ups
2 Wall Walk
Technique / Skill Work
SKILL PRACTICE
EMOM x 10 MINUTES
MIN 1 – :40 Practice Goat 1
MIN 2 – :40 Practice Goat 2
*Goat 1 Options:
Muscle-Up/ Strict TTB/ Pistols
*Goat 2 Options:
HSPU, H.S. Hold, H.S. Walk
Metcon
Metcon (5 Rounds for reps)
EMOM x 15 MINUTES
MIN 1 – 20 KBS 53/35
MIN 2 – 20 KB Lunges
MIN 3 – 3 Wall Walks