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*

https://youtu.be/vq5-vdgJc0I

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

https://youtu.be/FSiUH5jn3Cs

Share