CrossFit 201 – CrossFit
Warm-up
Increase Spreed with Every AMRAP
AMRAP x 7 MINUTES
10 Up-Downs
10 Plate Deadlifts
5/5 Body Weight Lunges
– Rest 1:00 –
AMRAP x 5 MINUTES
8 Up-Downs
8 Plate Deadlifts
4/4 Front Rack Plate Lunges
– Rest 1:00 –
AMRAP x 3 MINUTES
6 Up-Downs
6 Plate Deadlifts
3/3 OH Plate Lunges
Metcon
Metcon (7 Rounds for reps)
EMOM x 21 MINUTES
MIN 1 — 12/10 Cal Bike
MIN 2 — 12 Burpee Step-Ups (24/20)
MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice)