Our CrossFit Golden Endurance Crew had quite the view during their Tuesday Hill Runs!

 

Strength
Four Sets
Weighted Pull-ups (2-4 reps @ 21X0)
Rest 60 seconds

L-Sit (30-60 second hold)
If you cannot do this consecutively, accumulate the time.

These can be done from Pull-Ups Bars, Rings, or Kettlebells.

Rest 60 seconds

 

Conditioning
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/14 lbs.)

Rest exactly 5 minutes, and then…

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

Modifications for Toes to Bar:
– Heels above hips
– Hanging Knee Raise
– Laying Leg Raise

Jumping Lunges = 5 each leg
(Knee to Ab Mat is allowed)

 

30-Day Ab Challenge:

Day 18-

42 Crunches

30 V-Sits

36 Leg Raises

50 Second Plank Hold