CrossFit 201 – CrossFit
Warm-up
LINE DRILLS
Walking Knees to chest
Walking quad stretch
Lateral over-under (change direction half way)
Walking figure four
Lunge with twist
Toy soldiers
Walk on toes
Walk on heels
High knees
Butt kickers
Side Skip Jumping jacks (down and back)
Single Leg forward hop (right leg)
Single Leg forward hop (left leg)
Broad jump
100 meter run
10 forward and back leg swings with each leg
10 lateral leg swings with each leg
:30 Calf stretch against the rig with each leg
Metcon
Rannie (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400 meters Run After Each Full Round
**GHD Optional
Cool Down
5 minutes of foam rolling/ lax ball mobility
*Focus on hip flexors and calves