Crescent City Crossfit – Ignite
Metcon
MLK-Wellness (Time)
For Time:
15 Turkish Get-Ups (alternating)
Then 1 Round of:
19 Push-Ups
29 Burpees
Then 2 Rounds of:
19 Kettlebell Swings
55 Hollow Rocks
Then 1 Round of:
19 Goblet Squats
63 Mountain Climbers
Then 2 Rounds of:
19 Kettlebell Swings
86 Air Squats
Finally, 3 Rounds of:
35 SDHP
39 Lying Toe Touches
This “MLK” memorial workout celebrates Martin Luther King Jr.’s birthday.
The significance of the rep scheme is as follows: 15 reps of turkish get-ups for being 15 years old when he started college; 19 push-ups and 29 burpees for the year 1929, when he was born; 19 swings and 55 hollow rocks for the year 1955, when the Montgomery Bus Boycott happened; 19 goblet squats and 63 mountain climbers for the year 1963, when he gave his “I Have A Dream” speech; 19 swings and 86 air squats for the year 1986, when the first MLK Day was celebrated; 35 sumo deadlifts for winning the nobel prize at the age of 35; and 39 lying toe touches for his assassination at the age of 39 (on April 4, 1968).
