April 17th 2018 CORE WOD

One of the cool things about GHD’s is how they can help you with your muscle ups. Why? That fast transition over the rings or the bar needs to be trained- and the fast sit up that we do for the GHD can help!

12 min emom (perform each exercise on the minute- ends up being 3 rounds)

12 ghd situps

20 plank jacks

3 dragon flags

12 leg lifts



Dragon Flag

Plank jacks



Modify GHD situps to V-ups

Watch the whole dragon flag video to see modifications

For the leg lifts make sure you keep the small of your back on the ground


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And remember- abs are DEVELOPED in the gym but DISCOVERED in the kitchen!

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My mission is to help everyone I can become the healthiest, strongest versions of themselves. I am a Crossfit coach, athlete, Health and Nutrition coach, Movement Rehab Specialist, and a grad student completing my masters in Kinesiology with a focus on integrative wellness.