Thursday WOD

CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS (progressive)

20 Plank Medball Taps – Mountain Climbers – Groiners

10 Med Ball Power Clean – Med Ball Push Press – Med Ball G2O 10 Air Squats – Lunges – Sit-ups

Metcon (2 Rounds for reps)

RECOVERY WORKOUT*

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups

MIN 2 — Row or Bike, Moderate Effort

Cool Down

COOL DOWN FOR RECOVERY

10:00 Foam Rolling

5:00 Upper Back & Lats

5:00 Quads & IT Band

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