Crossfit Mount Kisco – CrossFit
Weighted Plank Hold
1:00 on/:30 rest
Pick a weight you can hold the entire first minute. Should be heavy (60/45#)
decrease weight for the second minute (45/35#)
And decrease weight the third minute (25/15#)
If you break – you are done for that minute and your score for that round will not be :60 – it will be the seconds you held.
Total time is score.
Metcon (AMRAP – Rounds and Reps)
Partner Alternating movements – 15 minutes
5 Hang Power Cleans 115/75 lb.
5 Front Squats 115/75 lb.
5 Wall Balls 30/20 lb or @11/10’
5 Slam Balls 50/30 lb.