CrossFit 234 – CrossFit
Metcon (No Measure)
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.
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.
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.