For time:

800m run
2 min of crunches
800 m run
2 min of side ups (1min R, 1min L)
800 m run
2 min of superman back ext
800 m run
2 min situps

Post time to comments.


Daily Extras - Pound another min of those sideups per side. Also, add another 800 to the end of this workout. 


Workout Notes: 

  • If you live where it is cold and icy, use discretion. Please don't hurt yourself outside in the cold and/or dark. If you need, use a 4 min cardio (anything) as an alt for the run. 
  • Use a stability ball for the crunches if you'd like a little more tension on your abs. 
  • Weight the sideups if these are too easy. 
  • Crunches are an ab move. Situps are a (almost) full body conditioning move for the anterior chain. 
  • Keep those arms straight on your superman back extensions. I can't work the important muscles of the upper back and shoulders if your arms are bent. Need to work those too! 

Musings ...

What Are Our Favorite Ab Exercises? Are Situps for Your Abs? 


 Met a quality human today. His name is  Deacon Andrews.  He's the owner of  Crossfit Miners Town . If you get a second, check him out. He does some fun stuff on FaceBook every day. I learned from him that I should be posting on social media every day! It really is my nightmare, but he's right. So be looking for more FaceBook Live stuff, like daily! 

Met a quality human today. His name is Deacon Andrews. He's the owner of Crossfit Miners Town. If you get a second, check him out. He does some fun stuff on FaceBook every day. I learned from him that I should be posting on social media every day! It really is my nightmare, but he's right. So be looking for more FaceBook Live stuff, like daily! 

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