CrossFit 201 – CrossFit

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Warm-up

400 meters run

CHIPPER WARM-UP

(10 Minute Time-Cap)

20 Up-Downs

20 Medicine Ball Front Squats

20 V-Ups / Tuck-Ups

20 Medicine Ball Push Press

20 Mountain Climbers (each side)

20 Medicine Ball Thrusters

Metcon

Metcon (3 Rounds for reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK…

Run 800 meters then…

Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…

Run 800 meters

then… Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES

100 meters Run

7 Wall Balls (20/14)

7 Toes to Bar

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