CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

20 Singles → 20 Fast Singles → 20 Double Unders

10 Arm Crosses

10 Arm Circles Forward / 10 Back

10 Arm Haulers

Strength

Shoulder Press (1RM)

15 Minutes to find your 1RM

Workout

Metcon (Time)

2 Rounds

-35 Double Unders

-15 Wall Balls (14/10)

-Rest 1:00-

2 Rounds

-35 Double Unders

-12 Wall Balls (20/14)

-Rest 1:00-

2 Rounds

-35 Double Unders

-9 Wall Balls (30/20)

Endurance

Metcon (AMRAP – Reps)

AMRAP 30

10 Lunges

20 Mountain Climbers

30 Cals Bike

40 Laying Leg Raises

100 Jump Rope