CrossFit 234 – CrossFit
Strength
DB Bench Press (4×10)
Alternating
4×10 each arm
*non working arm is held in overhead lockout*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10:00
10m Zombie Lunges
31 Pumpkin Smashes
19 Exorcisms (20#/10#)
Zombie Lunge – Slamball held in front with straight arms
Pumpkin Smashes – Slamballs
Exorcisms – Russian Twist with Slamball
Bulletproofing
Glute Ham Raises (3×12)
GHD Hip Extensions (3×12)
*move straight from the raises into the extensions and then rest between sets*