3 rounds, working for one minute at each station of:

Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute

Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans

Three Important Ab Exercises

The value of the glute-ham developer (GHD) sit-up, hollow rock, and L-sit as effective exercises for abdominal and hip flexor development cannot be understated. Some believe these movements, particularly the GHD sit-up, are harmful or ineffective for targeting the abs. This article emphasizes the importance of correct form and muscle engagement to reap the full benefits, such as improved midline stabilization, shoulder strength, and hip flexor function. In many conventional fitness programs, crunches are the staple. In CrossFit, we recommend a balanced approach that includes hip extension exercises like squats and deadlifts to complement abdominal training.

Deadlift 5-3-3-1-1-1 reps

Then, spend 20 minutes practicing handstands.

Chelsea

Primer on Protein, Part 6: The Immune System

In the final article in this six-part series, we discuss how following CrossFit’s fitness and dietary guidelines not only enhances physical performance but also fortifies your body’s immune system. Protein is vital in this process, supporting immune cell production and function. High-quality animal proteins provide essential amino acids like glutamine, arginine, and cysteine, critical for immune defense and recovery. This holistic approach to health strengthens your body against chronic diseases and acute illnesses alike, making fitness a lifelong pursuit.

5 rounds for time of:
Row 350/500 meters in as few pulls as possible

Rest 90 seconds. Repeat.

1 deadlift
15 wall-balls
2 deadlifts
15 wall balls
3 deadlifts
15 wall balls
… etc., adding 1 deadlift per round, until,
10 deadlifts
15 wall balls

Back squat 5-5-5-5-5 reps