MobTown CrossFit – Kong Conditioning
Coaches Notes
While working on your core, focus on the movement. This is an area where quality over quantity is vital!
Hollow Body Hold (Time)
This is a max effort Hollow Hold for time. Your time is your score.
Core Work (Max Effort)
4 Rounds for reps:
:30 max effort bicycles
:30 Rest
:30 max effort hollow rocks
:30 Rest
:30 max effort tuck ups
1 minute rest between rounds
Tuck ups
https://www.youtube.com/watch?v=JZd0rhN3I1U
Bicycles
https://www.youtube.com/watch?v=KRLsAThqpM8
Row/Dub Capacity (Time)
Capacity
21-18-15-12-8-6-3:
Calorie Row
Alternate with:
42-36-30-24-16-12-6
Double-Unders
WORKOUT TIP
Double-Unders: you should not spend more than one minute on each station. Scale repetitions as needed.
Rx+ – add 20# vest
This is a capacity building workout! It is not meant to be fun, embrace being in the pain cave and push through!
Single Under Scale
63-54-45-36-24-18-9