CrossFit 219 – CrossFit

A: Warm-up (No Measure)

5 Min Activity, then

Two sets of:

Perform 30 seconds of the following movements…

*Station 1 – Push-up w/ pause

*Station 2 – Squat w/ pause

*Station 3 – Single-Leg Glute Bridge R/L

*Station 4 – Side Plank Hold R/L

*Station 5 – Lunges

B: Back Squat (4 x 6)

Four sets of:

2 Tempo Back Squats + 4 Back Squats

Rest 2- 3 minutes

Perform the first 2 back squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed coming up

C: Metcon (Time)

3 Rounds

30 Wall Balls (20/14)

15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs, 20″)

D: Metcon (AMRAP – Reps)

ENDURANCE

30 Min AMRAP

60 Calorie Row

30 KB Thrusters 35/25

15 Burpees