CrossFit 201 – CrossFit
Warm-up
1:00/ side
Banded Hamstring Stretch
2 Rounds
10 Alt Groiners with reach
10 Warrior Squats
10 DB Deadlifts
10 DB Thrusters
20 Hollow Rocks
200 meter run
Metcon (Time)
For Time:
Run 800 meters
15 Rounds:
5 Wall Balls 30/20 RX+/ 20/14 RX
3 Burpees
1 Deadlift 315/225 RX+/ 225/155 RX
Run 800 meters
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225
Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35 minutes. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. Essentially looking at a “Holleyman” style WOD here with a mile run. ENJOY! Go fast 🙂