CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)

Then go into…

2-3 ROUNDS:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

Workout

Metcon (Weight)

EMOM x 24 MINUTES

MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Bike

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold
Log your weight for the Front Squat.

Endurance

Metcon (AMRAP – Reps)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

:30 Bike Sprint

1:00 Max Push-ups

STATION 2

1:30 Row or Bike @ Moderate Pace

STATION 3

:30 Bike Sprint

1:00 Max Push-ups

STATION 4

1:30 Row or Bike @ Moderate Pace