CrossFit 234 – CrossFit
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)
AMRAP in 2:00
10/8 Cal Bike
12 Alternating OH DB Lunge (45#/35# in each hand)
Max Reps T2B
*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**