Workout of the Day
STRENGTH
5 Rounds for Quality and Load
8-12 DB Arnold Presses
130m Sandbag Carry AHAP
1:30 Ski Erg, Bike Erg, Air Bike, Air Runner or Run 270m
Notes
For the Press, choose the movement plane you’ve done less of this week. Try to really challenge yourself on the sandbag. We have a lot of rowing tomorrow FYI. Try to use a machine you don’t use very often or like 
ASSISTANCE
3 Rounds:
10-15 GHD Hip Extensions
1:00e Side Plank
15 Seated DB Lateral Raises
CrossFit Group Class Programming Template (WK7/12)
Mr. Cool guy. Welcome new CFSBKer Brady who recently completed Foundations!
The GHD Hip Extension
We’ll be meeting in 608 today for group classes and using the GHDs for our assistance work. Below is a video that reviews three different prone exercises you can do on the GHD. We’ll be focusing on the first variation today. The Hip Extension occurs purely at the hip joint with the back remaining in extension. You can think of this almost like doing a barbell or KB RDL but instead of your feet being on the floor, they’re fixed to the machine. The GHD is a great tool to help develop awareness and control of the low back and hip complex.
“mr cool guy”? whose boomer mom wrote this caption?