CrossFit 201 – CrossFit
Warm-up
Hinshaw style warm-up of line drills to get athletes primed for some running.
1 SET
50 feet
Perform movement then Jog Back…
Walking Knees to chest
Walking quad stretch
Lateral over-under (change direction half way)
Walking figure four
Lunge with twist
Toy soldiers
Walk on toes
Walk on heels
1 SET
50 feet
, Perform movement then Jog Back…
High knees
Butt kickers
Side Skip Jumping jacks (down and back)
Single Leg forward hop (right leg)
Single Leg forward hop (left leg)
Karaokes (down and back)
100 m run
Metcon
Metcon (Time)
Time Cap: 25 minutes
WORKOUT FOR TIME
1 Mile Run into…
50-40-30
Pull-up
Push-up*
*Hand Release Optional
(harder)