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