Elements 1: CrossFit Basics
- Push-ups – full range of motion & scaling options. Introduce CFG push-ups.
- Sit-ups – full range of motion
- Squats – weight in heels, maintain lumbar curve, hips below knees, open hips.
- Back squat, front squat, overhead squat. Emphasize mid-line stability.
- Press – full ROM, elbows forward, move head instead of bar, mid-line stability.
- Push press
- Rowing technique – leg drive, strong back, open hips at full leg extension, pull to chest, return handle past knees before bending.
WOD: AMRAP 8: 5 push-ups, 10 sit-ups, 15 squats, 200m row
