CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Plank Shoulder Taps

10 Plank Jump Ins

10 Jumping Squats

Into…

3 ROUNDS

:30 Row

5 Push Ups

7 Light Kip(R1) → 5 Big Kip(R2) → 3 Kipping Pull-up(R3)

Compound

Deadlift (1RM)

15 Minutes to find 1 Rep Max

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25/22 Cal Row

15 Burpees Box Jumps 24/20

7 Bar Muscle-Ups
Scale Progression:

Jumping MU

C2B

Jumping C2B

Pull-ups

Jumping Pull-Ups

Endurance

Metcon (AMRAP – Reps)

AMRAP 25

30 Air Squats

25 Sit Ups

20 Slam Balls

15 Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pec Release (L)

2:00 Pec Release (R)

2:00 Child’s Pose