Wednesday 051717

Why so serious, Amoos?

Why so serious, Amoos?

WOD
4 Rounds for Time
600 M Hill Run
20 Bar Facing Burpees
15 Hip Extensions

Coaches Note: This workout is similar to a workout we did last summer from the 2016 CrossFit games, "Feel The Berm". At that event, athletes started on the field of a soccer stadium. They ran to the seats, up the stairs, over a hill, around the stadium and back to their starting position, then did burpee box jumps. They did that 4 times. We did that workout last year and today we're putting a little spin on it.
Hip extensions will tax your lower back if you're not focused on keeping your abs tight at the same time that you're lifting your body up to parallel. Instead of arching your back and swinging yourself up, focus on keeping your abs tight like we do for dedlifts and back squats and move from parallel down and back up with a solid midline.