High Knees 30’ and back
Butt kickers 30’ and back
Side shuffle 30’ and back
Toe walk 30’
Heel walk 30’
10 Pushup 2 Downward Dog
8 Twisting Push Ups
10 Hollow Rocks
“Tabata Core Hold”
8 Rounds of 20 sec work, 10 sec rest per movement:
Plank (on forearms)
Left Side Plank
Right Side Plank
Do all 8 sets of one movement before moving on to the next. No rest other than the 10 sec rest going from the last set of one movement to the first set of the next.
Video courtesy of Texas Health Resources. Demo of the plank on forearms. Notice the hand postion. Avodi balling up the fingers in a fist. All this will do will strain the arms more. Keep hands flat, fingers relaxed.
Video courtesy of Suzanne Bowen Fitness. Side plank demo as well as scales. If you want to push it further, stack the feet on top of one another.
Video courtesy of CrossFit HQ. Hollow Body Hold demo.
So, the way this will work, you will complete 8 sets of 20 sec plank hold, with a 10 sec break between each set. After the eighth set, you will take that 10 sec break, and then begin 8 sets of 20 sec Right-side plank, with 10 sec rest between each set. After set 8 of the right-side plank, take the 10 sec rest, then do 8 set of a 20 second left-side plank, with 10 sec rest between sets. Finally, after the 8th set of left-side planks, take that 10 sec break, and then finish with 8 sets of a 20 sec hollow hold, with 10 sec rest between sets.
15 Min to get as far as possible:
20-18-16-14-12-10-8-6-4-2 : V-Ups
*200M Run between each set
Video courtesy of CrossFit HQ. This WOD CAN be completed in 15 Min, you just have to keep the run at a good pace and ATTACK the V-Ups.
V-Up -> Legs bent
Run -> 1 Min of cardio per round