CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

“The Julie”

– 3 Minutes, 8 Seconds of light activity

– 38 Air Squats

– 38 Arm circles (19 each direction)

– 38 Push-ups

– 38 Second Plank Hold

– 38 Second Dead Hang

Partner Workout

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

P1 – Row for Cals

P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls

-Rest 2:00-

AMRAP x 15 MINUTES

P1 – Bike for Cals

P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching

Endurance

Metcon (AMRAP – Reps)

5 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Med Ball Ground to Overhead

STATION 2

Max Up-Downs

STATION 3

Max Box Step-ups

STATION 4

Max Cal Row