CrossFit 234 – CrossFit
Skill Work
Metcon (No Measure)
“Devils Press”
Take up to 10:00 to learn the mechanics and safe execution of the Devils Press
*primary focus is on maintaining a flat back and engaging tension in the body before the extension and turnover phase of the lift.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:00
15/12 Cal Row
10 Box Jumps (24″/20″)
10 Abmat Sit-ups
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:00
15/12 Cal Row
10 Box Jumps
10 Alt. Plank Push-ups
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:00
15/12 Cal Row
10 Box Jumps
10 T2B
Bulletproofing
Reverse Hyper 4×10
*heavier than last time. Should feel pretty heavy on last 2 reps each set.