CrossFit WoD: Core Work

Today’s CrossFit HQ WoD was:

Five rounds for time of:

  • 30 Glute-ham sit-ups
  • 25 Back extensions

I don’t have a GHD bench at home, or a bench of any kind to even improvise on…so I just did the Pack scaled version at BrandX:

Four rounds for time of:

  • 20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
  • 15 Back extensions

I subbed regular, un-anchored sit ups for the GHD sit ups and subbed 45 lb “good mornings” for the back extensions.

My time was 8:30

Didn’t really push the pace as I didn’t want to  twist or screw my back during the good mornings…sit ups are feeling easier since losing 30 lbs…not as much belly to get in the way.

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