CrossFit 201 – CrossFit

View Public Whiteboard


Warm-up

AMRAP x 6 MINUTES

100m run

5 Jumping Air Squats

10 Samson Lunge Stretches

20 Mountain Climbers

AMRAP x 6 MINUTES

Odd: Row – Easy > Moderate > Workout Pace

Even – Inch-worms > Up Downs > Burpees

Metcon

Metcon (AMRAP – Reps)

“DEATH ROW”

EMOM 20 minutes

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

*Score = total reps.

Goal = 350 reps!

Cool Down

“BEACH BODY ABS”

3 SETS

10 Pike-Ups on Rower

30 Russian Twists

-Rest as needed between sets-

Share