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

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