CrossFit 234 – CrossFit
Home WOD
Deadlift (5×10)
With any weight implement you have. Can be single arm then switch.
*The rep count is high here based on a light weight like a single DB or KB.
If you have something more substantial, reduce sets to maintain a sensible workload.
Metcon (Time)
5 RFT
80 Double Unders (160 Singles)
40 Sit-ups
20 Push-ups
10 Man on Fire Burpees
*no jump rope? No problem! Do lateral hops over a broom stick on the ground for 160 reps!
https://www.youtube.com/watch?v=3DbjVnzQYsM&feature=youtu.be
Strength
Deadlift (1×10)
12:00 to build to a heavy set of 10
Metcon (Time)
5 RFT
80 Double Unders (160 Singles)
40 Sit-ups
20 Push-ups
10 Man on Fire Burpees
https://youtu.be/3DbjVnzQYsM
Bulletproofing
Calf Stretch (x3-4) each leg
90° doorway Pectoral Stretch (x3-4) each side