2:30 min AMRAP–rest 2:00–X4 Sets
11 GHD Sit Ups11 Shoulder to Overhead (95/65lbs)11 Bar Facing Burpees11 Calories on the Rower
Add 1 rep per roundResume where you left offScore is total reps
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Today has a little bit of everything and is much more of a classic CrossFit style of workout. Your warmup should contain a general warmup of rowing, presses with either dumbbells or an empty bar, and some situps or V-ups.
Stimulus: Midline and general fatigue This is a building volume piece and should be able to push for Unbroken Sets for all 4 sets.
Strategy: Today’s workout will help you understand and build a pace. Push for unbroken movements and limit transitions, but you don’t need to go crazy on the speed of your reps.
- GHD Situps- Having the proper setup is key here. Have your hips slightly off the pads. Bend your legs slightly as you descend to activate your glutes and hamstrings, and snap up aggressively to complete the rep. Remember to breathe!
- Shoulder to Overhead- This is a lighter S2O today. Focus on breathing, using your hips and legs to get under that bar, and lockout to full hip and knee extension. Big and unbroken sets, so you don’t have to clean it again.
- Bar facing Burpees- Stay low to the ground and try to turn in the air. A jump back and step up should be the most efficient.
- Row Calories- Long pulls with an upright torso. 11 Calories will go by quickly, so don’t go too crazy here on your pace!
Want to improve your core? Check out our video below:
Want more workouts like this?Check out our Online CrossFit WP RX Track
TAG: a buddySHARE: with a friendCOMMENT: below and let us know your score!