CrossFit 234 – CrossFit

Skill Work

Kipping for Pull-ups and Toes to Bar

Take about 15:00-20:00 to work with coach on kipping progressions

**goal is to achieve tight hollow and arch position, and to learn the feeling of activating your lats to control the pitch forward and backwards working in unison with a tight core.


Metcon (AMRAP – Reps)

3 Rounds

AMRAP in 2:00

10/8 Cal Bike

12 Alternating OH DB Lunge (45#/35# in each hand)

Max Reps T2B

Rest 3:00

*score is total T2B combined

**lots of rest allows for max effort in each AMRAP.


6 sets of Plank Hold @25% of the max time achieved last Friday. Rest is 1•1

**if no max time known, 6 sets of :20 holds with :20 rest**