Leave Your Fears Behind!

Pin It

Today's Workout!

For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing
Abmat sit-up (aka reach-throughs, butterfly sit-ups and crossfit sit-ups); all it requires is an Abmat positioned under the lower back. We will roll up a towel and position it horizontally in the small of the lower back where the lower lumbar curve is.
Butterfly or spread the legs open allowing the soles of the feet to come together—this takes the hip flexors out of the equation and allows the abdominals a complete full range of motion.
On the descent back down, keep the back straight without rounding and allow the shoulder blades to completely touch the floor. Then come back up keeping the back straight, using the abs to pull you up by tightening the abs, and touch the wall as instructed above.

2 rounds...
run
50 Box Jumps
50 Kettlebell Swings on the front porch
50 Squats - go HEAVY
50 leg raises (abs)
50 OVERHEAD walking lunges outside
50 tuck jumps....... you can sub squat jumps!
finish with 50 ab ball throws against wall