THREES for SIX (S3 Conditioning)

*Workout inspired by my visit to CrossFit Vitality (Concord, NC); Thank you, Jess Pinkerton and Coach Tristan

WARM-UP:

*Active Stretch

6 Rounds -

*100m Run

*3 x Donkey Kick to Push-Up

*3 x (Skimming) Lunge-Lunge-Sumo Squat

SET #1:

A) 6 min. AMRAP -

*3 x Air Squat to Box Jump (challenge: floor-touch squat to box jump)

*3 x Deadhang Knees-to-Elbows

B) 6 min. AMRAP -

*3 x Sotts Press (w/ unloaded bar)(mod: w/ PVC)(http://www.youtube.com/watch?v=nw9k086aXLk)

*3 x Deadhang Chin-Up 

C) 6 min. of 30 sec. Row Sprint/ 30 sec. REST 

SET #2:

A) 6 min. AMRAP -

*6 x Bent-Over Row (optional: add bumpers to your bar!!!!)(65 lb.)

*3 x Decline Push-Up (challenge: + Foot Jack Down/ Up Box)

B) 6 min. AMRAP -

*3 ea. leg x Single-Leg Barbell Deadlift (65 lb.)

*3 x Tuck Roll to Donkey Kick (challenge: Roll + Tuck-Up to Handstand (vs. wall ok))

C) 6 min. of 30 sec. Row Sprint/ 30 sec. REST