Warm up
90/90
Then
2 rds
60 seconds sky reaches
60 seconds knee push aways
60 seconds hands under feet hip raises
6 minutes
Then
Strength
6 sets
15-20 reverse hypers
10-15 supine banded knee tucks
15-20 straddle lifts
Workout
Amrap 13
10 push ups
15 sit-ups
25 air squats
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 