CrossFit 234 – CrossFit
10:00 or so to progress towards and practice Double Unders and Triple Unders.
*If you have 100 unbroken dubs, you’ll work on Triple Unders. If you have less than 100, but greater than 50, you’ll get some coaching and then attempt to set a new PR. If you have less than 50 unbroken, we will coach the technique and practice small sets to show the technique adjustment.
Block Karen (Time)
150 Wallballs completed in 3:00 Blocks
Each block begins with the largest unbroken set of Wallballs possible. As soon as you rest (ball stops moving) begin a holding a wall sit for the rest of the 3:00 block.
Rest 1:00 between blocks until completed or time capped.
**The clock will be set to 5 rounds of 3:00 Work and 1:00 Rest**
**20:00 Time Cap**
-Couch Stretch (x3-4) each leg
-Overhead Band Stretch OR Shoulder Distraction (x3-4) each arm
-Up-dog OR Cobra Stretch (10x :10 hold)