MobTown CrossFit – Kong Conditioning
Core Work
30 Unbroken Hollow Body Rocks
4 Rounds for Reps:
:30 Max Effort Hollow Hold
:30 Rest
:30 Max Effort Tuck Hold on Parallettes
:30 Rest
:30 Max Effort Tuck Hang on Bar
1 Round:
:60 Unbroken High Plank Hold
“The Russ” (Time)
“The Russ”
400m run
40 push-ups
40 sit ups
300m run
30 push-ups
30 sit ups
200m run
20 push-ups
20 sit ups
100m run
10 push-ups
10 sit ups
Rx+ – 20/14 weight vest