CrossFit – Wed, Feb 8

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

AMRAP 4:

4 up-downs

4 good mornings

4 alternating plank reach-throughs

8 alternating jumping lunges

Skill Review

HIP EXTENSION PROGRESSION | 8:00

PROGRESSION FOCUS

:20 Superman hold Keep the legs straight and maintain a neutral spine.

10 quarter range of motion reps Bend at the hips while maintaining a flat back.

10 half range of motion reps Continue to bend at the hips while you pull your chest up away from the ground.

5-10 full range of motion reps Bend to 90 degrees while maintaining a flat back and returning to parallel to the floor.

Workout Prep

1 set:

5 GHD hip extensions

5 strict sit-ups

RX (Time)

5 rounds for time:

30 hip extensions

30 strict sit-ups

BEGINNGER (Time)

5 rounds for time:

15 hip extensions

15 strict sit-ups

Post Workout Skill

Accumulate:

30 strict toes-to-bars

Stretch

2 sets:

1:00 couch stretch/side