CrossFit 234 – CrossFit
Skill Work
Take about 10:00 to work on Ring Dip techniques, progressions, both Strict and Kipping
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAPun 3:00
20 Double Unders (S:2•1 Singles)
10 Abmat Sit-Ups
5 Pull-ups (S: Ring Row)
Rest 3:00
Metcon (AMRAP – Rounds and Reps)
AMRAP in 3:00
20 Double Unders (S:2•1 Singles)
10 Slamball Sit-Ups (30#/20#) (at chest)
5 C2B Pull-ups (S: jumping C2B)
Rest 3:00
Metcon (AMRAP – Rounds and Reps)
AMRAP in 3:00
20 Double Unders (S:2•1 Singles)
10 Slamball Sit-Ups (overhead)
5 Bar Muscle Ups (S:Banded or Jumping)
Bulletproofing
GHD Hip Extensions 4×20