CrossFit 234 – CrossFit


Bulgarian Split Squat (5×5)

*start light and add as needed while focusing on good reps. If using a single KB/DB/Object hold the object in goblet position against the chest. Can use a barbell in back rack position.


Metcon (Time)

15 RFT

10/7 Calorie Bike

10 KB Swings (70#/53#)
*If no bike, perform 150m Run instead. If using a lighter weight or your usual KB Swing weight, perform (15) KB Swings. Swings can be done with DB or other object as well.


Cobra Stretch x2:00 with :05-:10 holds and :05-:10 rest between poses.

KB Arm Bar (3×5) each side