CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (8 min CAP)

10 PVC Pass Thrus

10 Plate Strict Press

25ft Waiter Walk R*

25ft Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps**

2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.

Strength

Overhead Squat (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

200m Run

15 Hang Power Snatch (95/65)|(65/45)

15 Front Squat

15 HSPU

400m Run

15 HSPU

15 Front Squat

15 Hang Power Snatch

200m Run

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling L-Side Lat

2:00 Foam Rolling R-Side Lat

2:00 Foam Rolling T-Spine

Endurance

Metcon (AMRAP – Reps)

5 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max DB Push Press

STATION 2

Max DB Sumo Deadlift

STATION 3

Lying Leg Raises (90 degrees)

STATION 4

Max DB Floor Press