CrossFit 201 – CrossFit

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Warm-up

WARM-UP

:30 at each station, non-stop…

– Jumping Jacks

– Up Downs

– Sit Ups

– Mt. Climbers

Partner up in teams of 3 based on weight for the bench press.

Athletes rotate, 1 athlete working at a time (similar to how they would rotate in the workout)…

*Light KB

AMRAP x 2 MIN

P1 – 2 Burpees + 1 Push-Up

P2 – KB Farmer’s Carry Hold P3 – Rest

AMRAP x 2 MIN

P1 – 50m Jog Relay

P2 – KB Farmer’s Carry Hold P3 – Rest

AMRAP x 2 MIN

P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*

P2 – KB Farmer’s Carry Hold

P3 – Rest

Metcon (3 Rounds for reps)

PARTNER WORKOUT*

IN TEAMS OF 3…

AMRAP x 10 MINUTES Max Bench Press RX+(135/95)|RX(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES Max 100 meter Sprints

-Rest 3:00-

*1 100m sprint = 1 rep

AMRAP x 10 MINUTES Max DB “Lungesters” RX+(40/30)|RX(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster
*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400 meters lap. In rest period, bells can go to the ground.

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