CrossFit 234 – CrossFit
Strength
Weighted Sit-ups (4×20)
*Can hold any weighted object against chest, DB, KB, Slamball, Weight Plate,
*Object. Reduce reps to 10-15 if your weight is on the heavier side…
Metcon
Karabel (Time)
10 RFT
3 Power Snatch (135#/95#)
15 Wallballs (20#/14#-10’/9’)
“KaraBel Home Edition”
10 RFT
3 SA KB/DB Snatch (heavy as possible)
15 SA KB/DB Thruster (same weight)
*SA= Single Arm. Do an entire round with the Right Arm, and then switch to Left Arm the next, continue to alternated arms each round.
Bulletproofing
3:00 of Bird Dog with 10 second holds