PioneerValleyCrossFittspine Everyone needs a super friend for thoracic mobility.

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: building the GHD sit-up. Feet-anchored sit-up, weighted sit-up, Roman chair sit-up, GHD sit-up. (7 min)

2. Warm-up D: 2 rounds of the Standard Warm-up @10-15 reps of each. (10 min.)

3. “Nor’easter’s Bluff” 5 rounds for total time of:

  • 30 Sit-ups
  • 30/25 Calorie row
  • Rest 3 minutes

(or teams of 2, athlete A works while B rests, if needed) LIII: /2 GHD sit-ups. LII: weighted anchored Ab-mat sit-ups. LI: Four rounds not for time of row 500m,15 sit-ups, Rest 3 minutes.

4. Cash-out: 3 rounds:

  • 8/side powell raise
  • :15-:30s handstand holdHave fun!

 

REMEMBER TO SUBMIT YOUR 16.4 SCORES ONLINE TONIGHT! (before 8.00 EST) Click here!

Billmurray