CrossFit 201 – CrossFit

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Warm-up

Partner warm-up

400 meters wall ball run

(partner run takes first 200 then switch on the way back)

40 wall ball to partner (20 each)

40 plank wall ball rolls (20 each)

20 burpee high fives (20 each)

Metcon (AMRAP – Rounds)

PARTNER WORKOUT TEAMS OF 2…

AMRAP x 18 MINUTES

P1 — COMPLETE 1 ROUND 30 Double Unders

10 Deadlifts RX+(155/105)|RX(135/95)

5 Hang Power Cleans

P2 — PERFORM Double KB

Front Rack Hold (Athlete Choice)

*P1 Completes a full round

while P2 performs static hold.

Once P1 finishes the round,

switch.

Score is the total number Rounds.

Cool Down

PUMP SESH

3 SETS

50 Banded Tricep Pull-Down

50 Empty Barbell Curls

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