CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

With moderate 2 KB or 2 DB, we will perform the static holds.

AMRAP X 10 MINUTES

:30 Bar Hang

:30 Lat Raise Holds (side and forward)

:30 Farmer Carry

:30 Front Rack Squat Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (30/24)

*Push-Ups

Ladies Rx = 4″ (45# Bumper)

Fellers Rx = 6″ (45# + 25# Bumpers)
Chest to deck on the push-ups

4-5 Rounds will be solid

Endurance

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

5 Push-ups

5 Burpees

5 KB Swing (53/35)

5 Goblet Squat(53/35)

10 Alt. KB (53/35) Reverse Lunges

:30 Plank