Friday Sport

CrossFit 611 – Sport

Core

A. Core Conditioning: 2 Rounds

:20-:30 Reverse Plank Lifts; Rest :20

:20 Side Plank Pulse (Right); Rest :20

:20 Side Plank Pulse (Left); Rest :20

:20-:30 Straight Leg Windshield Wipers; Rest :20

:20-:30 V-Ups; Rest 2:00

B. 2 Rounds NFT

:45-:60 FLR on Rings

:20-:30 Single Arm Plank (Right)

:20-:30 Single Arm Plank (Left)

(Note: Rest as Needed)

C. 3 Rounds

10 Planche Slides

10 Weighted Planche Raises (Power Monkey Video)

(Note: Rest as Needed)

D. 3 Rounds NFT

:30 Hollow Hold

:30 Hollow Rock

8-10 Body Saws

:20-:30 Inverted Hang from Rings

5 Front Lever Tuck Negative (:03 Negative)

(Note: Rest as Needed)

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