CrossFit 234 – CrossFit
Strength
Max Hold the bottom of an Air Squat (Time)
On a 10:00 Clock
*This is NOT a passive position. Hands must remain on the head or in the air higher than your face at all times. For the rep/hold to count, you must fully stand out of the hold. If you fall to the ground, NO REP. If you cannot hold for 2:00 or longer, then you are to execute (3) total max holds in the time given. If you hold for 2:00 or longer, that is your score and you do not need to execute any additional holds. For those with limited mobility, you need to hold the lowest position in the squat where you can still maintain proper positioning and balance.
Metcon
Metcon (Time)
30-20-10
Alternating SA DB OHL (5 Right / 5 Left)
DB Plank Slide
(50#/35#)
*tailor the load to a manageable weight. Can use a KB also, or any similarly weighted object.
SA DB OHL = Single Arm Dumbbell Overhead Lunge.
Bulletproofing
Scorpion Stretch (2×5) each side w/:05 holds
2:00 of Supermans with :10 holds, resting as needed between reps