CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog then…

25ft High Knees

25ft Butt Kickers

25ft Bear Crawl

200m Jog then…

5 Inchworms

10 Alt Groiners with Twist

10 Split Squats/leg

10 Single Leg RDL/leg (with or without weight)

20 Plank Shoulder Taps

3 Wall Walks

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Deadlift (95/65)|(65/45)

3 Strict Press

7 Thrusters

Endurance

Metcon (AMRAP – Reps)

2 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

8 Box Jumps

8 Push-ups

STATION 2

200m Run

then…

AMRAP

Burpee Box Step-Overs

STATION 3

AMRAP

20 Doubles Unders

10 Alt Lunges

STATION 4

200m Run

then…

AMRAP

Burpee Box Step-Overs