CrossFit 201 – CrossFit
Warm-up
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Arm Circles
10 Arm Crosses
3 Wall Walks
Technique / Skill Work
EMOM x 10 MINUTES
MIN 1 – 3-5 Reps of Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement
that athlete needs specific practice on…
HSPU
Pull-Up Muscle-Up
HS Walk
Ring Dip or Bench Dip
Metcon (5 Rounds for reps)
EVERY 3:00 FOR 15 MINUTES
Run 200m
30 Double Unders
15 Handstand Push-ups RX+/ 15 DB Push Press (40/30)|(30/20) RX
Hspu = rx+
Db push press = rx (mark weight in notes)
Cool Down
FOR RECOVERY
5:00 Foam Rolling
Focusing on Lats & Upper Back