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

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