CrossFit 201 – CrossFit
Warm-up
AMRAP x 5 MINUTES
10/10 Arm Circles Forward/Backward
10 Lunges With Twist
5 Inch Worms
:20 Second Hollow Rock
Then…
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Alt. Lateral Box Step Ups
5/5 SA DB Press
2 Wall Walks
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 – 100 meter Jog
Technique / Skill Work
ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown
Metcon (Time)
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over RX+(50/35)|RX (35/25)
*Run 200 meters After Each Set