CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

Row Specific Warm Up

-1:00 Easy Row (60%-65%)

Right into :20 (70%-75% effort)

:40 rest →

:20 (80%-85%)

:40 rest→

:20 (90-95%)

:40 rest

then…

Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…

– Superman Rocks

– Mountain Climbers

– Banded Good Mornings

– Plate Hops

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – Double Under or Triple Under Practice

MIN 2 – Row 200/150m

Workout

Metcon (Time)

FOR TIME

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders

Endurance

Metcon (AMRAP – Reps)

2 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Alt DB Ground to OH 35/25

10 Sit-ups

STATION 2

EMOM

10 Burpees

STATION 3

AMRAP

10 DB Front Rack Lunges

10 Mountain Climbers

STATION 4

EMOM

10 Burpees