CrossFit 234 – CrossFit

Skill Work

10:00 to work on:

Single Arm OHS

*This is a movement that EVERYONE needs practice practice practice with. Let’s make today purely about quality movement. The moment your movement breaks down is the deepest you should squat until it’s fixed. The primary fault in this movement is the overhead position. Once a quality overhead position begins to fail, stand back up. This may be a 2″ squat for some people, and that’s ok! We’re practicing. Feel what your body is doing. Take videos from a 45° angle if possible, and send to your favorite coach. Once Elysia reviews it, she’ll give you feedback! ??


Metcon (Time)

4 x 500m Row

*1:30 rest between each

**goal is to keep the same pace each round

***score your slowest round

Metcon (AMRAP – Reps)

Less Equipped:

4 x AMRAP in 2:00

KB Sumo Deadlift High Pull

Rest 1:30 between AMRAPs

**goal is to keep same reps each AMRAP

***score your lowest reps AMRAP


3:00 of McGill Sit-ups with 10 second holds

Stretch Quads for 2:00