CrossFit 234 – CrossFit
Dumbbell Roll-Backs (4×10)
Start light, add weight as needed and form allows. Not maxing.
Unbroken sets of Double-Unders
(S: Single-Unders 2•1 unbroken)
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
Calve Stretch x4 each side
Banded Reverse Hypers 4×20