CrossFit 219 – CrossFit

A: Warm-up (No Measure)

Warm Up:

Every 90 seconds for 12 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 1 minute alternating Cossack Squats

Station 3 – Static Hang x 30-60 seconds w/ L Sits

Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Shin Hops, etc.)

B: Metcon (Time)

4 Rounds for time:

20/15 Calorie Assault Bike

400 Meter Run

40 Jumping Lunges

15 Strict Pull-Ups
Use an Abmat for the jumping lunges to make sure you are getting the proper distance.

****30 Minute Cap****

C: Metcon (Time)

ENDURANCE

5 Rounds for time:

20/15 Calorie Assault Bike

400 Meter Run

40 Jumping Lunges

15 Strict Pull-Ups
40 Minute Cap