CrossFit 234 – CrossFit
Strength
Strict Press (3×1)
12:00 to build to a 3RM for the day
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10:00
20 Abmat Sit-ups
10 Power Cleans (155#/105#)
5 Strict Pull-ups
Accessory
Cobra stretch x10 with :05 holds
Wrist stretch on floor
Warm-up
HOME WOD WARM-UP
3 Rounds
20 Jumping Jacks
10 Push-ups
10 Air Squats
HOME WOD STRENGTH
With a loaded backpack or duffel bag:
Standing Single Arm Shoulder Press
*have bag draped over your back side or to the outside of your shoulder, keep tight core*
4×10 each arm
HOME WOD METCON
AMRAP in 10:00
-20 Abmat Sit-ups (can do without an Abmat, or can roll up a towel to place under lumbar)
-10 Jumping Air Squats
-10 Single Arm Upright Rows (each hand) with loaded backpack or duffle bag
*Athletes can search “upright dumbbell row” on YouTube for technique