CrossFit 234 – CrossFit


Good Mornings (4×6)

*start light and build slowly to a moderate load final set

Less Equipped:

Good Mornings (4×6)

Find a weighted object that you can control as it rests across your back rack/upper back. This can be can be a box of cat litter, a small coffee table, a log you find in the woods near your house, get creative.


Trust Fall (AMRAP – Rounds and Reps)

AMRAP 20:00

40 Air Squats

10 Strict HSPU (tailor to 20 Alt. Shoulder Taps OR seated DB/KB press)

10 Reverse Burpees
**On the 00:00-2:00-4:00-6:00-etc… perform 40 Double Unders (tailor to 1/2 dubs OR 50 Singles)

*omit step 5 from the below demo video. Place a towel/yoga mat/padding under you if you find yourself to be dropping onto your butt too hard.


Sampson stretch for 2:00 total, switching sides every 20-25 seconds

KB/DB Arm Bar (3×5) each arm with 10 shoulder rotations at bottom of each rep