CrossFit 234 – CrossFit
Strength
Dumbbell Tate Press (4×10)
*start light and increase load as needed per set
Metcon
Metcon (Time)
3 RFT
10 Slam Balls (20#/10#)
10 Overhead Slam Ball Abmat Sit-ups
20m Handstand Walk (S: 30 alt. Shoulder Taps on Wall OR 30 alt. Seated single arm DB Strict Press)
Accessory
Overhead Band Stretch x4 each arm
3×15 weighted hip extensions