CrossFit 201 – CrossFit

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Warm-up

AMRAP x 6 MINUTES

8 Plate Ground to Overhead

6 Lunges

50 feet Plate Waiter Carry (R/L)

Metcon

Metcon (AMRAP – Rounds and Reps)

Post Murph Recovery Wod

AMRAP x 30 MINUTES

15/10 Calorie Bike

:30 OH Plate Hold (45/25)

20/15 Calorie Row

20 Step-ups (24/20)

:30 Right Side Plank

:30 Left Side Plank

1:00 Plank on Elbows

*Go easy if you need recovery from yesterday. Go hard if you weren’t here/want a more intense workout.

Cool Down

RUMP PUMP FINISHER

3 SETS

30 Plate Good Morning

15 Single Leg Glute Bridge-ups R.

15 Single Leg Glute Bridge-ups L.