Warmup:

1:00 Echo Bike

Spider-Man lunge 30’

Heel2Toe 30’

5 Back Roll to V-Sit

10 Box Step Overs

10 Banded Good mornings

5 Tuck jumps

5 GHD Back Extensions – see video below, courtesy of CrossFit HQ.

WOD:

EMOM 24:

Min 1 – 10 GHD Hip Extensions or empty bar good mornings

Min 2 – 12/9 Cal Echo Bike

Min 3 – 14 Box Jump Overs (24”/20”)

Min 4 – Rest

Video courtesy of Mayhem Athlete.

If doing the GHD hip extension, make sure to keep a straight line from hip to shoulder.  With the reps a little higher on the box jump over minute, it’s fine if you finish around the :50-:55 mark since you are going into a minute of rest.

Scaling Options:

Bar weight -> 35/15

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Pigeon Pose on Box – 1 min per side

Roll out t-spine – 30 passes