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Apr
03
2024

CFK Monthly Challenge – Wed, Apr 3

By admin 0

CrossFit Kendall – CFK Monthly Challenge

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April Ab Challenge – Day 3 (4 Rounds for reps)

4 Sets:

AMRAP 1 minute 30 seconds

20 Strict Sit Ups

Max Reps Plank Knee to Elbow

-Rest 30 seconds between sets-

For scoring purposes: Left side + right side = 1 rep for the Plank Knee to Elbow.

Only score Plank Knee to Elbow Reps
Workout Flow

You want to get through those strict sit ups quickly so that you have time to do all the Plank Knee to Elbow reps you can.

0:00 – 1:30 Complete 20 strict sit ups and in the time remaining complete as many plank knee to elbow reps.

1:30 – 2:00 Rest

2:00 – 3:30 Complete Set 2

3:30 – 4:00 Rest

4:00 – 5:30 Complete Set 3

5:30 – 6:00 Rest

6:00 – 7:30 Complete Set 4

Demo Videos

Strict Sit Up (arms crossed over body, legs straight)

—-if needed due to difficulty level, scale to: Sit Ups

Plank Knee to Elbow

M30 Scaled and Mayhem Mom Options

Quarter Sit Ups or PhysioBall Sit Ups

Modified Plank Knee to Elbox

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