S/S/S:

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.

WOD:

10,9,8,7,6,5,4,3,2,1:

GHD Sit Ups

HSPUs

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