CrossFit 201 – CrossFit

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Warm-up

4 rounds…

25’ Walk on Toes

25’ Walk on Heels

25’ High Knees

25’ Butt Kickers

25’ Power Skips

25’ Broad Jump

100m run

1st Round: 25%

2nd Round: 50%

3rd Round: 75%

4th Round: 90-100%


Metcon

CF 201 Baseline 1

I. ON A 12:00 RUNNING CLOCK…

Run 1 Mile into…

Max Meters on Rower

or Max Distance on Bike

Rest 12:00-17:00

Into:

II. AMRAP X 12 MINUTES

4 Strict Pull-ups

8 Hand Release Push-ups

12 Sit-ups

CrossFit 201 Baseline 1 A (Distance)

A. ON A 12:00 RUNNING CLOCK…

Run 1 Mile into…

Max Meters on Rower

or Max Distance on Bike

Rest 12:00-17:00

Into:

CrossFit 201 Baseline 1 B (AMRAP – Rounds and Reps)

B. AMRAP X 12 MINUTES

4 Strict Pull-ups

8 Hand Release Push-ups

12 Sit-ups

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