CrossFit 201 – CrossFit
Warm-up
AMRAP x 9 MINUTES
1:00 Row or Bike (Increasing intensity each round)
10 Groiners
10 Lunges
10 Empty Bar Deadlifts
10 Empty Bar Thrusters
Metcon (2 Rounds for reps)
RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Russian KBS (moderate)
MIN 2 — Row or Bike, Moderate Effort
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Child’s Pose
2:00 Lat Rolling / Distraction (1:00 each side)
2:00 T-Spine Rolling / OH Opening