CrossFit 201 – CrossFit

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Warm-up

On A 3 MINUTES RUNNING CLOCK…

:30 Slow pace on bike

:30 Sprint

-THEN-

AMRAP X 9 MINUTES

7/7 DB Single Arm Bent Over Row

25’ Bear Crawl

25’ Reverse Bear Crawl

7/7 DB Single Arm Thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

20/15 Cal Bike

15 Hand Release Push-up

2 Rope Climb

Cool Down

FINISHER

ON A 10:00 RUNNING CLOCK…

HS Walk Play*

*Suggested Drills…

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk