CrossFit 201 – CrossFit

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Warm-up

AMRAP 5 minutes

5 KB Deadlift

10 Russian KB Swings

15 Jumping Jacks

20 Mountain Climbers

Into:

Group 400 meter run!

Bring your Coach!

Stay together as a big group,

no one gets left behind 🙂

LINE DRILLS PRE-WORKOUT

On a 30’ distance perform the following… Walking and pulling knees to chest

Walking quad stretch

Toy soldiers

Butt Kickers

High Knees

Shuttle Run

Metcon

*Partner 1 works while Partner 2 rests.

In part 1, Partners alternate

every 200 meters run.

In part 2, Partners alternate

after every full round of 4-8-16.

Metcon (AMRAP – Rounds)

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP 12 minutes

200 meters Run

-Rest 1:30-

AMRAP 12 minutes

4 Push-ups

8 KB Swing RX+(53/35)|RX(35/26)

16 Double Unders

Cool Down

FOR RECOVERY

5:00 Foam Rolling*

*Focus on upper/lower back,

lats and calves.

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