CrossFit 234 – CrossFit


Floor Press (4×8)

*performed around 65% of 1RM Bench Press

Floor Press

Less Equipped:

Floor Press using DB/KB/Weighted Object

*Perform as (1 x Max Reps) then perform (3) sets at 65% of the reps executed in first set.

*If you only have one KB/DB/Weighted Object, perform the same tasks one arm at a time.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:00

20 Wallballs (20#/14#-10’/9’)

20 Alt. Pistols
*Tailor Pistols by squatting to a box/seat or by holding on to something, or even placing a thin object under your heals to aid in range of motion.

Less Equipped Modification:

Sub Wallballs for DB/KB/Weighted Object Thrusters. Execute as 10 Thrusters Right Arm then 10 Thrusters Left Arm.


-Spend about 2:00 executing some Piriformis stretches

-Seated Leg Extensions (x100)

*Can be banded or can hold a light weight pressed between your feet

*Please enjoy the stretching video from my great YouTube companions, Bob and Brad.