CrossFit 201 – CrossFit

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Happy Halloween!

Warm-up

2 Rounds

10 Alternating Groiners With Reach

20 Alternating Shoulder Taps

10 Scorpions

10 Hollow Rocks

1:00 Plank

1:00 Machine of choice

Metcon (Time)

RECOVERY WORKOUT

TIME CAP: 30 minutes

30-25-20-15-10-5

Calorie row

Situps

KBS 53/35

Calorie bike

Air Squats

*Go easy for recovery.

*Push the pace if not doing Open tomorrow.