CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms (no Push-Up)

5 Push-Up to Pike

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles (building in height as you go)

10 Arm Haulers

:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

10m Bear Crawl

:20- :30 Superman Hold

2 ROUNDS

2 Wall Walks

5/5 SA DB Push Press

8/8 Split Squat

Workout

Metcon (Time)

FOR TIME

22-20-18-16-14

DB SA Push Press (50/35)|(30/20)

DB Suitcase Reverse Lunge

*200m Run or 250m Row after every full round

Endurance

Metcon (AMRAP – Reps)

5 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Wall Balls 14/10

STATION 2

Max Lunges

STATION 3

Max Power Clean 45/35

STATION 4

Max Air Squats