CrossFit 234 – CrossFit

Strength

Turkish Get-Ups (3 Position Press) (4×4)

Use a single KB/DB (4×4) each arm
*At starting position of TGU perform 1 Floor Press. At kneeling position perform 1 Shoulder Press. At full standing position perform 1 Shoulder Press.

**On the way back down, repeat the press at kneeling position only.

Refer to Coach Adam’s demo video on our FB community page.

Metcon

Cobb Salad (Time)

5 RFT

400m Run

15 KB Swings (53#/35#)

15 Goblet Squats
*tailor loading to stay unbroken, and tailor implement as needed based on available equipment.

Bulletproofing

-Piriformis Stretch

*cycle through alternating side :20 holds for 2:00.

-Tabata Alternating Star Plank holds (tailor to forearm Star Plank OR traditional side plank as needed, so that you maintain unbroken holds)

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