MobTown CrossFit – Kong Conditioning


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

Link for hollow holds

Link for several we will be doing including tuck-ups

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).

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).

Sled Pull (2 x 200m )

alternate walking forwards/backwards at the 100m turn around