MobTown CrossFit – Kong Conditioning

Metcon (No Measure)

EMOM x 20

Minute 1: 15 Hollow Rocks

Minute 2: :30 Plank Hold
Try to plank in the push-up position. See video from 6.20.2019 if you have questions.

Strict Box Step up (3 x 10)

Same as the dead stop step up from earlier in the week. Do not use your foot that is on the ground to push off of. Lift the toes to help prevent.
Focus on balance and stability. If need use a plate to shorten the length of the step up.

Negative Box Step Down with Step up (3 x 10)

Control the descent until your other foot touches the ground and then explode out of the bottom.