CrossFit 201 – CrossFit

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Warm-up

1:00/ side

Banded Hamstring Stretch

2 Rounds

10 Alt Groiners with reach

10 Warrior Squats

10 DB Deadlifts

10 DB Thrusters

20 Hollow Rocks

200 meter run

Metcon (Time)

For Time:

Run 800 meters

15 Rounds:

5 Wall Balls 30/20 RX+/ 20/14 RX

3 Burpees

1 Deadlift 315/225 RX+/ 225/155 RX

Run 800 meters

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Deadlift 315/225
Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35 minutes. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. Essentially looking at a “Holleyman” style WOD here with a mile run. ENJOY! Go fast 🙂

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