CrossFit 201 – CrossFit

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Warm-up

12 Rounds

:20 on/ :10 off

Movement 1: Single Unders

Movement 2: Mountain Climbers

Movement 3: Plate G2OH

Movement 4: Push-ups or Knee Push-ups

DOUBLE UNDER PROGRESSION

5 Rounds

:20 on/ :10 off

R1: High Jumps Single Unders

R2: Fast Spin Single Unders

R3: Penguin Taps

R4/R5: Single-Single-Double* or Double Unders

Metcon

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

2:00 DB Push Press RX+(50/35)| RX(35/25)

-Rest :30-

2:00 Double Under

-Rest :30-

2:00 KB Goblet Lunge RX+(70/53)| RX(53/35)

-Rest :30-

Cool Down

8:00-10:00 GROUP MOBILITY

*Focus first half of the session

opening up calves on horn of the KB.

*In second half, have the athletes

spend time opening the lats on horn of the KB.

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