CrossFit 219 – Introduction to CrossFit

Metcon (Time)

Brief review of DL and Press

New Movement/Skills

– Push Jerk; Same dip as PP, as the bar comes off shoulders drive body underneath and catch in full lock out position

– Front squat; Posterior chain engagement, Elbows high, arms parallel with floor

– Burpees – Chest and thighs touch the floor, full hip extension at the top


15 Cal row then,


Front Squat – Lightweight

Push Jerk – Lightweight


Then, 15 cal row