MobTown CrossFit – Kong Conditioning
Quality over Quantity!
Core Work
5 Rounds, not for time
20 Hollow Rocks
10 Alligator Rolls
5 V Ups from Hollow Body Position
Alligator Rolls
https://www.youtube.com/watch?v=U3UYDspctYg
Bar Hang (Time)
Exactly what it sounds like. We are building grip strength. Hang from the bar in your pull up/t2b grip with NO GRIPS.
Metcon (AMRAP – Reps)
Attack of the EMOM
“Grip, what grip?”
EMOM x 16
Alternate stations A, B, C, and D
A: Minute 1
3-5 Strict Handstand Push-ups
5-10 Kipping Handstand Push-Ups
B: Minute 2
3-5 Strict Pull-Ups
5-10 Kipping Pull-Ups
C: Minute 3
5-10 American Swing KB 70#/53#
10-15 Russian Swings 70#/53#
D. Minute 4:
100m Sprint
You will perform each station 4 tmes, alternating a total of 4 rounds.
Minute 1 and 2: the goal is to start with a strict movement and then finish with an easier or kipping variation.
Minute 3: the same kb foe an unbroken set shoul be used.
Minute 4: you should be able to complete this station in :40 or less
Scale movements as needed (use ab-mats, pull-ups with feet out using a barbell, lighter kb, shorter run).