CrossFit 234 – CrossFit
Tempo Strict Press (6×4)
*start light and only add weight as needed. can be done with barbel, KB or DB. If using a KB or DB, do one arm at time.
Metcon (AMRAP – Rounds and Reps)
5 Strict Pull-ups
5 Strict T2B
10 Air Squats
*for less equipped athletes, sub bent over KB or DB rows (5 each side) for pull-ups, and sub strict and controlled V-ups while holding a pvc pipe/broomstick/hockey stick/similar object for ST2B.
3 Rounds (not for time)
20 Side Plank Raises Right Side
20 Side Plank Raises Left Side
:45 Table Top Plank Hold (arms fully extended)