MobTown CrossFit – Kong Conditioning
Core Work
6 Rounds:
:30 Plank Hold
:20 Rest
4 Rounds not for time:
10 Alternating Limb Raises in Plank Hold
10 Alligator Rolls + Tuck Up
20 Hollow Body Rocks
scale of Alt Limb Raise in Plank
https://www.youtube.com/watch?v=-el4ZPVGWVk
Alligator Roll
https://www.youtube.com/watch?v=U3UYDspctYg
1 Round:
:45 Plank Hold
Metcon (AMRAP – Rounds and Reps)
Metabolic:
Each couplet is a 5 min AMRAP with 1 min to transition to next the next couplet
50m Sled Walk 25m forward 25m backwards (90/50)
50 Sled Push (90/50)
200m Run
(Use runway behind restroom for 50m)
15 DB Thrusters (55/35)
15 Pull-Ups
15 Box Jumps
7/5 Cal Assault Bike
Each couplet is meant to be a sprint. You will have a minute of rest between AMRAPs, so work for the rest.
Rx+ – 20/14 vest