CrossFit 234 – CrossFit
Skill Work
10:00 to Practice Pistol Squats
*If highly proficient, then practice weighted pistols holding a KB/DB in front rack position on opposite side of squatting leg.
*attached video shows progressions for pistols to practice*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:00
30 Burpees
Max Reps Air Squats
Rest 3:00
*Tailor burpees reps to always complete in 2:00 or less.
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:00
30 Burpees
Max Reps Push-ups
Rest 3:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:00
30 Burpees
Max Reps Abmat Sit-ups
Bulletproofing
Weighted Glute Bridges (4×8)
*hold weight across hips