CrossFit 201 – CrossFit

View Public Whiteboard


Warm-up

Banded Hamstring Stretch

Banded Lat Stretch

2 Rounds

1 minute machine

:30 Handstand Hold

10 Barbell Push Jerks

10 Barbell Deadlifts

10 Up Downs

*May add light weight to barbell

in second round.

Metcon (Time)

PARTNER WOD

Metcon (Time)

35 minutes running clock…

2 Rounds:

Row 1000 meters (250 meter intervals)

50 Push Jerks 135/95*

30 Burpees

immediately into:

AMRAP in remaining time…

Row 1000 meters (250 meter intervals)

50 Deadlifts 225/155

30 HSPU’s

*Round 2: 50 Deadlifts 275/185

*Round 3: 50 Deadlifts 315/205
Optional:

*Round 2 On Push Jerks:

50 Push Jerks 155/105

Score is total time

Metcon (AMRAP – Rounds and Reps)

AMRAP in remaining time…

Row 1000 meters (250 meter intervals)

50 Deadlifts 225/155

30 HSPU’s

*Round 2: 50 Deadlifts 275/185

*Round 3: 50 Deadlifts 315/205
Optional:

*Round 2 On Push Jerks:

50 Push Jerks 155/105

Share