CrossFit 219 – NC30

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Plank Hold → Hollow Hold (MIN 4)

MIN 2 – 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5)

MIN 3 – :45 Row @ Moderate Pace → :30 @ Workout Pace (MIN 6)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :50 Max Sit-Ups

MIN 2 – :40 Max Ring Rows

MIN 3 – :30 Max Cal. Row

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 DB Floor Press in Glute Bridge Hold

5-8 Pike-Ups on Rower