MobTown CrossFit – Kong Conditioning
Gymnastics
6 Rounds:
30 second Hollow Hold
30 second Rest
3 Rounds:
10 Slow Leg Lowers to Hollow Position
10 Hollow-Ups
10 Tuck-Ups
Link for leg lowers to hollow
https://www.youtube.com/watch?v=sPHFnXHFQVI
Link for hollow holds
https://www.youtube.com/watch?v=x22-EclHl14
Link for several we will be doing including tuck-ups
https://www.youtube.com/watch?v=apjmhbxdlKg
1-Mile Run (Time)
Max Effort 1-Mile Run
Dead Stop Step ups (3 x 10 to each leg)
Use plates if the 20 inch box is too high. Try not to push off of the foot that is on on the ground!
We are going to be developing our pistol (single leg squat).
https://www.youtube.com/watch?v=M4QFIayK6jE
Single Leg Step Down (3 x 10 to each leg)
Be slow and controlled. Focus on the stretch. This movement will increase your mobility!
We are going to be developog our pistol (single leg squat).
https://www.youtube.com/watch?v=M4QFIayK6jE
Sled Pull (2 x 200m )
alternate walking forwards/backwards at the 100m turn around