CrossFit 234 – CrossFit

Strength

Metcon (No Measure)

Superset

5 Sets

A.) 3 Strict C2B Pull-ups

B.) 6 Diamond Push-ups
*Tailor the pull-ups to something challenging but doable for 3 reps each set. Tailor the push-ups by performing from knees or to an elevated surface, with focus on keeping the diamond hand positioning.

Metcon

Metcon (Time)

8 RFT

200m Run

6 Alt. Single Arm Devils Press (50#/35#)

10 Alt. Single DB Box Step Up (24″/20″)
*DB can be held in front rack or draped on shoulder/neck for step ups

*if you don’t have an object or stairs to step up on to, then perform 15 DB Goblet Squats instead.

https://youtu.be/mwOoAQ5nlYU

Bulletproofing

3 Sets of

A.) 50 Flutter Kicks (straight count)

B.) :30 Superman Hold

*Move straight from A to B, then Rest as needed between sets.

https://youtu.be/ANVdMDaYRts

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