CrossFit 201 – CrossFit

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Warm-up

1:00 Flow Slow Through Each…

1:00 Bootstrapper

1:00 Alternating Cossack Squat

1:00 Inch Worm (Keep those legs straight)

Immediately Into…

10 Tempo Good Morning (20×1)

30 Mountain Climbers +5/5 Single Arm Ring Row

10 Tempo Sumo Deadlifts (20×1)

1:00 Front Plank + 5/5 Single Arm Ring Row

10 Tempo Romanian Deadlifts (20×1)

20 Tuck ups + 5/5 Single Arm Ring Row

10 Tempo Conventional Deadlifts (20×1)

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Metcon (Time)

-16:00 Time Cap-

4 ROUNDS FOR TIME

70 Double Unders

7 Touch & Go Deadlift (As Heavy as Possible)

2 Rope Climbs

-16:00 Time Cap-

*Note your deadlift weight in notes

Cool Down

COOL DOWN FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

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