CrossFit 234 – CrossFit
Strength
Hammer Curls (5×8 each arm )
*preferably done with a DB, but a KB or any weighted object can work.
Metcon
Metcon (Time)
100 Calorie Bike OR Row
*EMOM 10 Wall-balls
**starts with wall-balls
Less Equipped:
1 Mile Run
*EMOM 10 Burpees
**starts with burpees
Bulletproofing
3x ME Seated Leg Raise Holds (8-10″)
Level 1= placing hands on floor just behind your butt to support the hold
Level 2= placing hands on floor just in front of butt
Level 3= placing hands on floor just behind the knees
Level 4= no hands on ground, instead extend them forward of and slightly above chest high, as if holding an open v-up