CrossFit 201 – CrossFit

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Warm-up

2 Rounds

20 Jumping Jacks

40 Mountain Climbers

20 Lunges

40 Hollow Flutter Kicks

20 Groiners with Twist

20 Air Squats

10 Forward Leg Swings

10 Lateral Leg Swings

Metcon (2 Rounds for reps)

RECOVERY WORKOUT*

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups

MIN 2 — Row or Bike, Moderate Effort
Each EMOM is one round

Score the AMRAPs

Cool Down

FOR RECOVERY 8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders

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