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

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