CrossFit 201 – CrossFit
Warm-up
Partner Warm-up
AMRAP x 10 MINUTES
P1: Bike
P2: 10 KB Deadlifts + 10 Russian KBS + 10 Goblet Squats
Technique / Skill Work
Suggested progression:
0:00-2:00 — 10 reps light-moderate
2:00-4:00 — 8 reps moderate
6:00-8:00 — 6 reps moderate-heavy
8:00-10:00 — 5 reps moderate heavy
10:00-13:00 — 5 reps heavy
13:00-16:00 — Attempt 1
16:00-20:00 — Attempt 2
Metcon
CF 201 Baseline 2
A. ON A 20:00 RUNNING CLOCK
Build to 5RM Back Squat
-Rest at least 5 minutes
B. AMRAP x 2 MINUTES
Max Calorie Bike
Back Squat (5 rep max)
CrossFit 201 Baseline 2 B (Calories)
B. AMRAP x 2 MINUTES
Max Calorie Bike
Cool Down
Partner Cooldown
P1: 3:00 Bike (easy)
P2: 1:00 Saddle Pose
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)