So to get back to the fundamentals of "CrossFit" -- constantly varied, functional movements done at high intensity -- Friday's WOD will be drawn from the Hopper Deck at 0545 and then posted on the website at 0700.
"Michael"
3 rounds of:
800m run (5 laps around Arvin track)
50 back extensions
50 sit-ups (GHD, AbMat, anchored, unanchored - dealers choice)
Remember to activate your hamstrings and glutes on the back extensions. Don't just fire your lower back.
Post time to comments.
6 comments:
Michael. 21:58. Thanks for the push NM. Running after back extensions on the GHD is a weird feeling.
21:13
Did not use the GHD for back extensions but used an AbMat for the sit-ups.
I'll be out Monday through Wednesday but will ensure the workouts are posted.
Shout out to JC on his 36th birthday! Andrea says you get MRE poundcake with a candle in it. Make a wish....
21:47.
Used GHD for back extensions and did a form of isolation sit-ups. Agree with Chris on the run. My last 800 took me about 600 to start getting my legs back.
Nice finish to the week. I will be headed to Fort Lee on Sunday, but I will continue to use the workouts. I will be back in 8 weeks.
21:09
Used GHD for back extensions and AbMat for last set of sit-ups. Chris, great work this AM.
Kings...thanks for joining us this week. Enjoyed it. Stay in touch, Bro.
Happy birthday, JC! Good to see you earlier.
21:24. Thanks to all for the motivation this morning! Great WOD, especially with others cheering you on, and on a Friday that's a necessity.
Have a great "vacation", Kings, and keep posting!
See the rest of you on monday.
23:12
Great week!
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