Mid Cities Hustle – Strength & Conditioning – CrossFit
Turkish Get Up (5 reps per Arm for 3 sets )
Metcon (5 Rounds for reps)
Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds.
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Score is wallball reps
L-Sit (Hold L sit for 3 minutes )
Least amount of reps to 3 mins of accumulated time in the L-Sit position
Resting means no time elapsed.