3 Sets:

15 Back Extensions on GHD

Video courtesy of Rogue Fitness.  We’ll work some good core mobility and get that back nice and loose prior to the WOD.



GHD Sit Ups


Hollow Rocks

Video courtesy of CrossFit HQ. Quick demo on the Hollow Rock movement.

Core Killer today!  Try to keep tension throughout!



Scaling Options:

GHD -> Ab mat sit up

HSPU -> Pike Push Up on box

-Video courtesy of Norcal CrossFit

Hollow rock -> legs bent


Cool Down:

Hang from pull up bar – 3 min


Downward dog – 2 min

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