CrossFit 219 – NC30

Warm-up

Warm-up (No Measure)

2 SETS

:30 Cal. Bike (Moderate Pace)

:15 Rest

:30 Single Arm KB Front Rack Hold (:15 Each Side)

:15 Rest

:30 Single Arm Russian KBS (:15 Each Side)

:15 Rest

:30 Tuck Hold

:15 Rest

Workout

Metcon (5 Rounds for reps)

5 SETS

:30 Max Cal. Bike

-:15 Rest-

:30 DBL KB Front Rack Hold

-:15 Rest-

:30 Max DBL Russian KBS

-:15 Rest-

:30 Hollow Hold

-:15 Rest-