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

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Monday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Mountain Climbers 10 DB Deadlifts STATION 2 AMRAP 40 Double Unders 10 DB Push Press STATION 3 AMRAP :30 Plank 10 DB Russian Swings STATION 4 AMRAP :30 Hollow Hold 10 DB Lunges

Life Lesson 7 – It’s ok if you don’t like me, not everyone has good taste

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 1:00 Arms only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing :20 Single Unders → :20 High Jumps → :20 Double Unders :20 Fast Single Unders → :20 Penguin Taps → :20 Double Unders :30 DBL DB Overhead Hold→ 10 Alt. [...]

Monday

CrossFit 219 - NC COMPETEA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 at max effort. Do not double up workouts...hit one with everything you've got.B. 60:00 GPPWarm-upWarm-up (No Measure)3-5 Minutes of Foam Rolling then... AMRAP x 5 MINUTES 10 Glute Bridges (pause :01 at the top) [...]

Monday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 1:00 Arms only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing :20 Single Unders → :20 High Jumps → :20 Double Unders :20 Fast Single Unders → :20 Penguin Taps → :20 Double Unders :30 DBL DB Overhead Hold→ 10 Alt. [...]

Monday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)2 ROUNDS :30 Bike @ Moderate Pace :30 Easy, recovery pedal -REST :30- 2 ROUNDS :30 Air Squats :30 Rest :30 Single DB Squats (light weight) -REST :30- 1 ROUNDS :30 Burpees :30 Rest :30 Hollow RocksWorkoutMetcon (Time)6 ROUNDS FOR TIME :15 Assault Bike Sprint :45 Recovery Pedal -Rest 2:00- [...]

Sunday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m Rest :30 Run 400m STATION 2 AMRAP 2:00 Burpee Box Jump Over 1:00 Rest AMRAP 2:00 Burpee Box Jump Over STATION 3 1:00 Double Unders AMRAP 3:00 DB Devil's Press 1:00 Double Unders

Sunday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)3 ROUNDS 10 Russian Swings 10 Jumping squats 50ft* High Knees → Butt Kicks → 100m RunWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 20 KB Sumo Deadlift High Pulls MIN 2 - 10 KB Goblet Alt. Step-Ups MIN 3 - 200m RunOptional FinisherWarm-up (No Measure)2-3 SETS 40 Alt. [...]

Sunday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 18 MINUTES 30/20 Cal Cal Bike 20 Back Rack Lunges (95/65) 10 Bar Facing BurpeesStrengthMetcon (No Measure)POST WORKOUT STRENGTH 5 SETS 10 Slow V-Up + Tuck-Up* *1 [...]

Sunday

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)1 ROUND... :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3... AMRAP x 2 MIN P1 - 2 Burpees + 1 Push-Up P2 - KB Farmer’s Carry Hold P3 - Rest AMRAP x 2 MIN P1 - 50m Jog Relay P2 [...]