CrossFit 201 – CrossFit

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Warm-up

AMRAP x 8 MINUTES

– Coach turns over a card and

athletes perform that number

of reps based on the number on

the card.

Aces are wild, coaches choice!

Faces are 10 reps.

Movements are determined by the suit of the card…

Spades – Up-downs

Clubs – Plate Ground to OH

Hearts – Sit-ups

Diamonds – Light DB Thruster

Metcon

Metcon (5 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 – Box Jump (20)

TABATA 2 – Push-Ups

TABATA 3 –

DB Bent Over Row RX+(35/25)| RX(25/15)

TABATA 4 – KBS RX+ (53/35) RX(35/26)

TABATA 5 – Strict Hollow Flutter Kicks

Cool Down

FINISHER

“SUNS OUT, GUNS OUT”

3 SETS

12/12 Concentration Curls

-Rest as Needed between Sets-

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