219 Elite Sports Performance, CrossFit 219 – Introduction to CrossFit

Metcon (AMRAP – Reps)

New Movements/Skills

– Ring Dips – Scale as needed; Matador dips, Banded Dips, Box Dips

– KBS – Focus on hinging at the hips with a slight knee bend. This is NOT a squat

o Russian – Just above eye level

o American – Full lock out overhead – Arms/elbows at full extension

– Box Jumps/Step Ups – Full Hip extension at the top

WOD:

9-Minute Amrap

3 KBS (American preferred)

3 Box Jumps / Step Ups

6 KBS

6 Box Jumps

9 KBS

9 Box Jumps

12…

Etc

Go as high up the ladder as you can