CrossFit Ktown – CrossFit
A): Back Squat (EMOM 10: 2 jumping squats @ 50%)
B1): GHD Situps (4×12-20)
B2): GHD Hip Extensions (4×8-16)
C): Metcon (2 Rounds for reps)
Prisoner step up test
Rest 2 min x2
We added the 10 min Prisoner Step Test that we performed at the beginning of the cycle so you can look at your old score. Try to set a 5 min pace several reps per minute faster than your old score.
NO: 10 min Prisoner Step Test (AMRAP – Reps)
Alternating prisoner step-ups on 24″
Both hands on the head. 24″ prescribed for everyone.