(219) 237-0973 CrossFit 219, 400 Fisher St unit B, Munster, Indiana

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LL 46 – Be thankful for elastic waistbands

CrossFit 219 - CrossFitMetcon (Time)10ft Plate carry 3# -then- AMRAP 10 Spoon/Fork/Drink Curls -then- 1 Table Push Away -then- NAPScore is length of nap in minutes Rx+ is length in hours

LL 44 – I’m only responsible for what I say, not what you understand

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 8 Alt. Groiners 8 Jump Squats 8 Glute Bridge-Ups 8 Tuck UpsStrengthFront Squat (3 x 3)3 x 80% 3 x 85% 3 x 90% These are your working sets, get there however you are comfortableWorkoutMetcon (2 Rounds for reps)E2MOM x 16 MINUTES Round 1 - Max [...]

LL 43 – You’ll never be as lazy as whoever named the fireplace

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Row (EZ → Moderate → Hard) Min 2 - PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)StrengthPush Press (5-5-5*)5-5-5* Push Press *Set 1 - 75% x 5 Set 2 - 80% x 5 Set 3 - 85% [...]

LL 41 – A day without sunshine is like, you know, night

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)3 Minutes Bike/Row Junkyard Dog Warm Up... Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 5 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the [...]

Friday

CrossFit 219 - NC COMPETEA. CONDITIONINGMetcon (Time)5k Row @ 75% Effort -Rest Equal Time- 5k Row @ 75% EffortB. 60:00 GPPWarm-upWarm-up (No Measure)Junkyard Dog Warm Up... Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = [...]

LL 39 – If you can’t convince them, confuse them

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12Tempo Air Squat (2211) 14 Alt. Groiners 15ft Duck WalkingStrengthBack Squat (1 RM)15 Minutes to find your 1RMWorkoutMetcon (AMRAP - Reps)EMOM x 12 MINUTES MIN 1 - Max Front Rack Lunge(95/65)|(75/55) MIN [...]