4 for the core

Posted: 01/11/2017 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

20 down dog to up dog

20 hollow rocks

20 arch rocks

:20 GHD back bend

20 PvC pass throughs

Skill

EMOTM for 10 minutes

1 legless rope climb or 2 rope climbs

WOD

AMRAP in 20 minutes

20 med ball v-ups 20/14

20 Get-up set-ups 53/35

20 Russian twists 20/14 each side

:30 DB hold

Extra

25 hip and back ext.

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