MobTown CrossFit – Kong Conditioning
Core Work
6 Rounds:
:30 High Plank Hold
:20 Rest
4 Rounds for Reps:
:30 Max Effort LOW Plank Marches
:30 Rest
:30 Max Effort Hollow Rocks
:30 Rest
:30 Max Effort Hanging Tuck with leg extensions
1 Round:
:35 second Unbroken Hollow Body Hold
10 strict toes to bar (scale is strict knees to elbows)
Low Plank March
https://www.youtube.com/watch?v=md-VGuAsvcc
Hanging tuck with leg extensions
https://www.youtube.com/watch?v=9DCSGm5N50I
Sculpting the guns (As written)
5 x 8 hammer curls
(3 sets strict w lighter weight, 2 sets with swing if need…think dB cleans)
5 x 5 ring dips
3 x 5 dips on GHD or scaled dips using box