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.