CrossFit 201 – CrossFit
Warm-up
AMRAP x 8 MINUTES
– Coach turns over a card and
athletes perform that number
of reps based on the number on
the card.
Aces are wild, coaches choice!
Faces are 10 reps.
Movements are determined by the suit of the card…
Spades – Up-downs
Clubs – Plate Ground to OH
Hearts – Sit-ups
Diamonds – Light DB Thruster
Metcon
Metcon (5 Rounds for reps)
TABATA
8 SETS, :20 WORK / :10 REST
TABATA 1 – Box Jump (20)
TABATA 2 – Push-Ups
TABATA 3 –
DB Bent Over Row RX+(35/25)| RX(25/15)
TABATA 4 – KBS RX+ (53/35) RX(35/26)
TABATA 5 – Strict Hollow Flutter Kicks
Cool Down
FINISHER
“SUNS OUT, GUNS OUT”
3 SETS
12/12 Concentration Curls
-Rest as Needed between Sets-