CrossFit 201 – CrossFit

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Warm-up

400 meters Run/ 500 meters Row

Partner AMRAP x 5 MINUTES

A: Single Unders

B: 10 Goblet Squats + 8 Body weight Lunges + 8 Up Downs

*Switch when task B is completed

Metcon

Partner Workout Prep

AMRAP x 7 MINUTES

A: 5 V-Ups + Hollow Hold

B: 10 Kip Swings + 8 Goblet Step Overs + 6 Jumping Jacks

*Switch when task B is completed

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 minutes

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs

RX+(50/35)| RX(35/25)/(24″/20″)

Cool Down

SUNS OUT, GUNS OUT FINISHER

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm Overhead Tricep Extension

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