CrossFit 234 – CrossFit
Strength
Strict Press
“Push-Pull Strength Circuit”
Strict Press
5×3 @85% of 3RM
Superset With:
Bent Over Dumbbell Row (knee on Bench)
5×5 each arm using a manageable weight
*perform a set of Strict Press, then immediately move to a set of DB Rows*
Metcon
5 Mile Echo Bike (Time)
Metcon:
Time Trial:
5 Mile Echo Bike
(Can sub with 3k Row if not enough bikes in class)
Masters:
Time Trial:
3 Mile Echo Bike
Accessory
Walk 400m
Calf Stretch
Cobra Stretch