CrossFit 219 – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Jog

8 Alt. Step-ups

8/8 Ankle Circles

8 Hip Circles

4/4 Side Plank Rotations

– 6:00 Time Cap –

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 15 DB Deadlifts

MIN 2 – 200m Run

MIN 3 – 15 Box Jumps

MIN 4 – :45 Side Plank*

*Rounds 1 & 3 – Right Side Plank

Rounds 2 & 4 – Left Side Plank