MobTown CrossFit – Kong Conditioning
30 second Hollow Hold
30 second Rest
10 Slow Leg Lowers to Hollow Position
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