Warmup:

1:00 Row

10 Hollow Rocks

1:00 Echo Bike

10 Cobra to Down Dog

10 Cossack Squats

10 Alt. Toe Touch in Down Dog

WOD:

Every 10 Min for 30 Min, complete:

Row 1K/750M

40 Ab-Mat Sit Ups

30/25 Cal Echo Bike

-Score each round separately

Video courtesy of CrossFit HQ.

You’ll want to hit the row with a purpose but not go so fast that you get too winded to go right into the sit ups. Once you get to the Echo Bike, hit that gas!

Scaling Options:

Sit Ups -> feet anchored (ELITE: GHD Sit-Ups)

Cool Down:

Roll out T-Spine – 20 passes

Roll out mid-section – 10 passes