151015 – Six Packs

U Turn CrossFit – CrossFit
Warm-up
(No Measure)
3 Rounds
10 Burpee Box Step Overs
10 PVC Pipe Thruster
Skill
Metcon (AMRAP – Reps)
5 Rounds for Total Sit-ups
:30 PVC Pipe Hollow Body Hold
Rest 20 Seconds
:30 PVC Pipe Superman Hold
Rest 20 Seconds
:30 ME Sit-up
Rest 20 Seconds
:30 Seconds Plank Hold
Rest 20 Seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
9-AMRAP
18 Box Jump, 24″/20″
18 Kettlebell Thruster, 53#/35# (9 on each arm)