CrossFit 234 – CrossFit
Strength
Tempo Upright Rows (5×5 each arm)
(3141)
(That’s 3 seconds down, 1 second pause, 4 seconds up, 1 second pause)
*use a manageable DB/KB or similarly weighted object
https://youtu.be/RK8gswWipG8
Metcon
Champion (Time)
2 RFT
25 HSPU
20 Deadlifts (135#/95#)
15 OHS
10 Burpee Box Jump Overs (24″/20″)
800m Run
Home WOD
Metcon (AMRAP – Rounds and Reps)
“At Home Champion”
AMRAP 20:00
25 Hand Release Push-ups
20 *Object Deadlifts (KBs/DBs/Other)
15 *Object Overhead Squats
10 *Object Facing Burpee Jump Overs
800m Run
*can use a single implement and switch hands every 5 reps. On OHS, switch the hand you started the round with each time to keep work split evenly.
Bulletproofing
Overhead Band Stretch OR Child’s Pose Stretch for 2:00 (cycling in and out of stretch)
Pigeon Stretch for 2:00 (cycling in and out of stretch)