CrossFit 234 – CrossFit

Strength

Tempo Strict HSPU (5×4)

(31X1)

*that’s :03 Down, :01 Pause, eXplode Up, :01 Pause/Reset

**Tailor this to seated strict DB/KB Press. Make sure to support your own trunk (no back rest)**

Metcon

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes

Bulletproofing

Calf Stretch

Tabata- alternating single forearm holds with feet no wider than hip width. Tailor as needed to hang on for the entire :20 each round.

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