MobTown CrossFit – Kong Conditioning
Gymnastics
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.