CrossFit 234 – CrossFit
Home WOD
Metcon (Time)
4 Rounds for Time
400m Run
15 Pull-ups
*can use underside of a sturdy table for pull-ups. Video shows serval options, final option being most easily tailored to all skill levels
Strength
Weighted Candlesticks (4×8)
*start light with a weight plate or medicine ball and add weight as form allows. Challenge yourself to come out of the roll portion into a pistol squat to standing.
Metcon
Foot Locker (Time)
5 RFT
15 T2B
15 Wallballs (20#/14#-10’/9’)
Bulletproofing
GHD Hip Extensions (100 reps AFSAP)