CrossFit 201 – CrossFit

View Public Whiteboard


Warm-up

TIME CAP: 10 minutes

2 ROUNDS

15 Jumping Jacks

10 Lunges

10 Double DB Sumo Deadlifts

10 Up-Downs

10 Push-ups

Into…

2 ROUNDS

15 Single/Double Unders

10 Step-ups

10 Plate G2OH

10 DB Burpees

10 Ring Rows

Metcon (No Measure)

TIME CAP: 30 minutes

RECOVERY WORKOUT

3 SETS FOR QUALITY

750 meters Row

75 Single Unders or 50 Double Unders

25 Box Step Overs (24/20)

25 KBS 50/35

10 DB Devil’s Press RX+(35/25)| RX(25/15)

10 Tempo Ring Rows (1111)

-At least 1:00 Walking Rest between Sets-

Cool Down

FOR RECOVERY

5:00 Group Mobility or Stretching

Share