Warm Up:
AMRAP 4:
4 up-downs
4 good mornings
4 alternating plank reach-throughs
8 alternating jumping lunges
Specific Warm-Up :
1 set:
5 GHD hip extensions
5 strict sit-ups
WOD:
5 rounds for time:
30 hip extensions
30 strict sit-ups
Time Cap: 20 Minutes
Intermediate:
Same as Rx’d
Beginner:
5 rounds for time:
15 hip extensions
15 strict sit-ups
HOME WOD:
Equipment:
5 rounds for time:
30 DB good mornings
30 strict sit-ups
Bodyweight:
5 rounds for time:
30 weighted good mornings
30 strict sit-ups
Movement scaling options:
Hip extension: Reps (20), range of motion, good morning
Strict sit-up: Reps (20), sit-ups (use the arms to gain momentum), :60 plank hold
Partner option:
4 rounds for time with a partner:
30 hip extensions
30 strict sit-ups
– Non working partner holds a plank.
Post-Workout Skill Work:
Accumulate:
30 strict toes-to-bars