Ignite Fitness Alabama – CrossFit
This is a great workout to see how you cardio conditioning is going all out and also how fast you can recover and maintain as close as time as possible for all rounds.
10 alt stiff leg deadlifts
15 russian kb swings
20 hollow rocks
In a 4 minute window do 10 kb swings #53/35 then run 250m.
write down time to complete, rest remainder of time. Repeat for a total of 5 rounds.
Score will be time of 5 rounds added together.