Warmup:

Low Bear crawl 30’ and back – see video below, courtesy of Movement Cues

Inchworm to cobra 30’

Spider-Man Lunge 30’

10 Scorpions

10 Iron Cross

10 Sit Ups

10 V-Ups

WOD:

AMRAP 15:

4 L-Pull-Ups

8 Ring Push Ups

12 Weighted Sit Ups (25/15)

rest, then hit…

CORE FINISHER:

4 Rounds Not For Time:

20 GHD Sit Ups

20-sec Ring L-Sit Hold

20 GHD Back Extension

So, today we look to attack the core, both in the main WOD, and then with a little core finisher afterwards.  With the WOD being an AMRAP, find a pace you can maintain for the whole 15 Min.  In the core finisher, there is no time constraint, but try not to rest too long between movements, Quick demos.  For WOD: (videos courtesy of CrossFit HQ and Train FTW)

For the Core Finisher: (videos courtesy of CrossFit HQ)

Scaling Options:

L-Pull ups -> use band (video courtesy of The Hill KC) -> Supine Ring Rows

Ring push-ups -> Push-ups on top of DBs -> hand release push ups

Weighted sit ups -> no weight

GHD -> butterfly sit ups

Ring L-Sit -> Hollow body hold

Cool Down:

Lat stretch on rig – 1 Min per side

Cobra pose – 2 Min