CrossFit 201 – CrossFit
Warm-up
2 Rounds
20 Jumping Jacks
40 Mountain Climbers
20 Lunges
40 Hollow Flutter Kicks
20 Groiners with Twist
20 Air Squats
10 Forward Leg Swings
10 Lateral Leg Swings
Metcon (2 Rounds for reps)
RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups
MIN 2 — Row or Bike, Moderate Effort
Each EMOM is one round
Score the AMRAPs
Cool Down
FOR RECOVERY 8:00 Flow Stretching*
4:00 Lower Body, Hips & Hammies
4:00 Upper Body, Lats & Shoulders