CrossFit 234 – CrossFit
Strength
Dumbbell Roll-Backs (4×10)
Start light, add weight as needed and form allows. Not maxing.
Metcon
Metcon (Time)
“Flight Simulator”
Unbroken sets of Double-Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
(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.
Accessory
Calve Stretch x4 each side
Banded Reverse Hypers 4×20