Summer ’19 6 Pack Or Bust

Summer ’19 6 Pack Or Bust

PSKC CrossFit – CrossFit

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Warm-up

Core:

2 Rounds

30 Hollow Hold Rocks (Mod: 60 flutter kicks, 1 leg up=1 rep)

30 Supermans

30 Sit-Ups (add weight if you’re feelin’ frisky)

Metcon (Time)

For time (15 min cap)

21 HSPU

21 Box Jumps (24/20)

1 Rope Climb

15 HSPU

15 Box Jumps

2 Rope Climbs

9 HSPU

9 Box Jumps

3 Rope Climbs
Modifications (ordered from more advanced-beginner)

HSPU- add ab mats to do HSPU

-Inchworm HSPU https://binged.it/2EUJW0k (Skip to 1:24)

-DBL KB Push Press

Rope Climbs (ordered from more advanced-beginner)

For every rope climb, do 3 of: 1 Strict PU +1 Knee 2 Elbow

For every rope climb, do 3 of: 1 Jumping Pull up + 1 Knee 2 Elbow (or pull legs up as high as possible while hanging on bar)

For those seeking an extra challenge: do strict HSPU

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