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

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