CrossFit 201 – CrossFit

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Warm-up

AMRAP x 5 MINUTES

100 meter Run

10 Scap Pull-ups – 5 Tight Kip Swings – 5 Big Kip Swings

10 Partner Wall Squats*

10 Inch Worms + Push-up

*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, squat, trying to maintain the active shoulder position with each squat.

Metcon

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Scale: 65/45

Time cap: 30 minutes

Cool Down

FOR RECOVERY

Team 400m Walk Focus on Calm Nasal Breathing

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