CrossFit 201 – CrossFit

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Warm-up

3:00 min Bike/Row…

just FLOW and feel good!

Then…

3 Rounds

5 Inch-Worm Push-ups

5 Broad Jumps (land in 1⁄4 squat softly!)

5 BB Good Morning

10 Elbow Punches (behind neck)

5 BB Strict Press (behind neck)

10 Alt. V-Ups

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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