CrossFit 234 – CrossFit
Skill Work
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.
Metcon
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**
Bulletproofing
-Couch Stretch (x3-4) each leg
-Overhead Band Stretch OR Shoulder Distraction (x3-4) each arm
-Up-dog OR Cobra Stretch (10x :10 hold)