CrossFit 201 – CrossFit
Warm-up
AMRAP x 10 MINUTES
1:30 Bike (Moderate Pace)
:30 Tuck Hold
:30 Arch Hold
8/8 Single Arm DB Thruster (Light/Moderate)
Metcon (4 Rounds for reps)
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-
*On Turkish Get ups, perform 3 reps on L side
then 3 reps on R side.
**For weighted sit-up, use
single object across chest.
***Dips can be performed
on rings, bars, or boxes…
goal is at least 10 reps per
set whether unbroken or not.
Score dips
Cool Down
FINISHER
IN TEAMS OF 3…
ON A 10:00 RUNNING CLOCK…
Max Cal Bike
*Partner 1 works while partners
2 & 3 rest. Alternate partners
as needed.
Metcon (Calories)
Max Calorie Bike