MobTown CrossFit – Kong Conditioning


Core Work

2 Rounds for Quality

35 Unbroken Hollow Rocks

4 Rounds for Reps:

:30 Max Effort Tuck Ups

:30 Rest

:30 Max Effort Tuck Hold on Parallettes

:30 Rest

:30 Max Effort Hanging Tuck Ups on Pull Up Bar

Finish with:

:60 Unbroken Plank Hold

Kong Conditioning

Squat Challenge

Day 4

100 Back Squats (95/65)
This is for time but not at the expense of technique. This should feel fairly light at the start. As you fatigue, focus on keeping your weight back and your knees out.