CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

10 minutes of kettlebell and dumbbell snatch practice

–then–

1 round for time of:

25 wall ball  20/14#

20 dumbbell snatch (10L/10R)  50/30#

25 overhead lunge walk  45/25#

20 dumbbell squat cleans  50/30#

25 box jumps  24/20″

20 dumbbell press  (10L/10R)

Seven Rules Of Highly Effective Core Training        “Sit ups and crunches suck. Nobody ever got abs from doing them, and nobody ever got strong from them either.”—Simon Boulter for Elite Fitness Systems

Two Reasons for Throwing Out Crunches and Sit-ups      “The core is composed of the lumbar spine, quadratus lumborum, muscles of the abdominal wall (rectus abdominus and obliques), back extensors, and multijoint muscles like the latissimus dorsi and the psoas. You could also include the glutes in this group as well because they’re the main power producers and a synergist to the core muscles.“–Jason Nunn for Eite Fitness Systems