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

https://youtu.be/rloXYB8M3vU

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.

https://youtu.be/_aTie6OTEBE

Metcon

Foot Locker (Time)

5 RFT

15 T2B

15 Wallballs (20#/14#-10’/9’)

Bulletproofing

GHD Hip Extensions (100 reps AFSAP)

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