CrossFit 219 – NC30

Warm-up

Warm-up (No Measure)

TABATA 8 ROUNDS :20 ON // :10 OFF

Movement 1: Single Unders → Double-Unders

Movement 2: DB Deadlifts → DB Upright Shrugs*

Movement 3: Hollow Rocks → Supermans

Movement 4: Up-Downs → Burpees

*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.

Workout

Metcon (Time)

EVERY 1:30 FOR 8 SETS

5 Burpees

10 DB Hang Power Cleans

15 Double-Unders
Score is slowest round.

Optional Finisher

Warm-up (No Measure)

2 SETS

5/5 Single Leg DB Romanian DL

20 Alt. DB Plank Taps

30 Russian Twists