CrossFit 219 – Introduction to CrossFit

Metcon (AMRAP – Reps)

Brief review of squats; enforce posterior chain engagement

New Movement/Skills

– Strict Press w/ PVC; Enforce bar path and elbow position

– Deadlift; Shoulder above hips, flat back, maintain lumbar throughout, fully extend hips at the top

– Push Press; shallow dip, head/shoulders/hips/bar stacked over mid-foot, full hip extension before bar leaves shoulders


10 Rounds – E:90

10 Med ball deadlifts

5 Med Ball Strict Press

5 Med Ball Push Press