For Time:
1000m Row
21 Front Squat (135#/95#)
21 Back Extension
15 Front Squat
15 Back Extension
9 Front Squat
9 Back Extension
Results
Back extensions are new. We have only one GHD so subbing means we get creative. We don’t have enough bars to do “Good Mornings” (bar behind the neck and bend forward to parallel with the ground) and front squats during the WOD. We’re not about to buy swiss balls as those are pretty much only good for playing kickball or to help induce labor. So we use the AbMat for groups. Lay face down on the AbMat and perform a “Superman” or back hyperextension. Lift your shoulders up towards the sky and make it tougher by putting your hands behind the head. You’ll feel it in your lower back and activate all of the erector spinae group.
Seeing this pic of Travis and Deb rowing makes us wonder, for those of you who are couples and CrossFit together, how is it? Is your relationship different? Are you more competitive? Do you now workout together where you previously didn’t? Are you too consumed with just getting through the WOD that it doesn’t matter who is standing next to you? We would love to hear your thoughts.
