CrossFit 201 – CrossFit

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Warm-up

Partner Warm-Up!

(Time cap: 10 minutes)

Accumulate 1 mile run, switching every 200 meters.

While Partner 1 runs 200 meters,

Partner 2 holds a plank, then they switch until they have run 1 mile total.

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 & 2 – Ground to Seated L/R

MIN 3 & 4 – Sit-up to Lunge L/R

MIN 5 & 6 – Lunge to Stand L/R

Technique / Skill Work

AMRAP 6 minutes

Alternating Turkish Getups

Turkish Get Up

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

20 Deadlift

RX+(115/75)|RX(95/65)

20 Front Rack Lunges

20 Sit-ups*

*GHD Optional

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