CrossFit 234 – CrossFit
Strength
Weighted Glute Bridges (4×10)
*can use a loaded barbell, a KB/DB or similarly weighted object
https://youtu.be/h3XW-15UREI
Metcon
Metcon (Time)
4 RFT
40 Double Unders (60 Singles)
400m Run
20 Pull-ups
*can use under side of table for pull-ups, or perform bent over KB or DB Rows. If you only have a single implement, switch hands every 5 reps. If you don’t have a jump rope, perform 60 lateral hops over a broomstick or similar implement.
Bulletproofing
Calf AND Couch Stretch (x3-4) each leg with 20 second holds