“Rockin’ Roller Coaster”

CrossFit Kennett Square – CrossFit

CrossFit

1. Conditioning – “Rockin’ Roller Coaster”

Conditioning

Rockin’ Roller Coaster (5 Rounds for time)

Delta:

5 x 4:00 Working Set

16 Push Presses (95/65)

16 Alternating Pistols

16 Toes to Bar

Rest until the next set

Substitutions –

Push Press – 2- or 1-arm Dumbbell or Kettlebell Push Presses; or use a weighted backpack or duffle bag to do shoulder to overhead

Pistols – modify with assisted pistols or feet-together air squats

Toes to Bar – Strict Hanging Leg Raises from a doorway pull-up bar; or toes-to-“rig” with a column or basketball pole; or straight-leg sit-ups

Warm-up

1)

2 minutes of cardio

3)

Prep –

2x

5 Push Press or Weighted Bag Shoulder to Overhead

5 Pistol Practice (Toe Pick, Feet-together, Assisted Pistol, the real deal)

5 Toes to Bar (or mod)