CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS

5 Inch Worms (no Push-Up)

5 Push-Up to Pike

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles (building in height as you go)

10 Arm Haulers

:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

10m Bear Crawl

10m Quadruped Crawl

:20- :30 Superman Hold

Metcon (Time)

FOR TIME

22-20-18-16-14

DB Push Press RX+ (40/30)| RX(30/20)

DB Suitcase Reverse Lunge

*200m Run after every full round.
Time Cap: 18 minutes

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