CrossFit 201 – CrossFit
Warm-up
Coach’s Choice
Metcon (2 Rounds for calories)
PARTNER RECOVERY
WORKOUT
IN TEAMS OF 2…
AMRAP x 15 MINUTES
P1 – Row for Calories
P2 – 5 DB Bent Over Rows
+ 10 Up-Downs
+ 15 Russian KBS 53/35
-Rest 2:00-
AMRAP x 15 MINUTES
P1 – Bike for Calories
P2 – 5 Push-ups +
10 Step-Ups (24/20) +
15 Air Squats
*In both AMRAPs, P2 is the pace-setter.
P2 completes a full round of the work while P1 is on the bike or rower.
Once P2 finishes a full round,
athletes switch. Score is the
total number of calories.
Cool Down
FOR RECOVERY
5:00 Foam Rolling or
5:00 Flow Stretching