CrossFit Lockhart – CrossFit
Warm-up (No Measure)
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 (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.