CrossFit 234 – CrossFit
Floor Press (4×8)
*performed around 65% of 1RM Bench Press
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.