CrossFit 201 – CrossFit
Warm-up
WITH A 10 MINUTE RUNNING CLOCK..
200 meter Run
-then-
2 x Line Drills (This will be performed down to the end of the gym and back) High Knees
Butt Kicks
Toy Soldiers
Knee Hugs Side Shuffles
-then-2 ROUNDS
:30 Single Unders/Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack Lunges
Metcon
Metcon (Time)
FOR TIME
-24:00 Time Cap-
1000 meters Row
800 meters Run
80 Double Unders
40 Single DB Step-Ups RX+(50/35)| RX(35/25)|(24/20)
500 meters Row
400 meters Run
40 Double Unders
20 Single DB Step-Ups RX+(50/35)| RX(35/25)|(24/20)
Cool Down
OPTIONAL FINISHER
3 SETS
10/10 Single DB Bent Over Row
10 Strict Hanging Knee Raise
30 Glute Bridge-Ups