FUNCTIONAL FRIDAY!

CrossFit Lockhart – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 seated behind the neck, snatch grip press (barbell only)

5 ring rows with controlled descent

5 Light tempo goblet squats

10 hollow rocks

Metcon

Metcon (No Measure)

EMOM x 24min

30sec ON/ 30sec OFF

A – elevated ring rows

B – KB hollow rock

C – deficit hanging KB squats

D – ring plank hold
A – elevated ring rows if you can maintain the reps strict, if not, work on strict ring rows.

B – If possible, hold one kettebell per arm, maintaining the arms full extended vertical to your body, while performing a hollow rock.

If the kettlebell seems too heavy, use a lighter Dumbbell or a set of metal plates.

C – stack plates or just stand on two boxes (one foot on each box) with a gap in between for the Kettlebbell to descend as low as possible. (go as heavy as possible on the KB)

D – Focusing on maintaining the spine neutral the whole time, tight core. That will also get your butt to stay low enough.