CrossFit 201 – CrossFit
Warm-up
4 ROUNDS INCREASING EFFORT EACH ROUND
200 meters Row
7 Up Down Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 Walking Rest
Metcon (5 Rounds for reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 Touch and Go Power Snatch RX+(115/75)| RX(75/55)*
*Power Snatch must be performed
Unbroken & Touch-N-Go in sets…
either 6 UB, 3/3, 4/2. No singles.
Score: total reps
Row 500/400 = 1 rep
Cool Down
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch