Nell

OPEN
“Bell Hop”
25 Kettlebell Swings (70/53#)

50 Sit-ups
100 Double-unders
20 Kettlebell Swings (70/53#)

40 Sit-ups
80 Double-unders
15 Kettlebell Swings (70/53#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (70/53#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (70/53#)
10 Sit-ups
20 Double-unders

PERFORMANCE
“Bell Hop”
25 Kettlebell Swings (53/35#)

50 Sit-ups
100 Double-unders
20 Kettlebell Swings (53/35#)

40 Sit-ups
80 Double-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Double-unders

FITNESS
“Bell Hop”
25 Kettlebell Swings (53/35#)

50 Sit-ups
100 Single-unders
20 Kettlebell Swings (53/35#)

40 Sit-ups
80 Single-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Single-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Single-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Single-unders

We often hear the term “midline stabilization” in the context of safety during exercise. An unstable midline can absolutely lead to a greater risk of injury, however it isn’t just about safety. A solid midline allows us to transfer force more efficiently than a weak midline. The heavier KB Swings and Sit-ups in todays workout will test our midline. If we lose our midline stability, especially during the higher skill double-unders, this movement will become increasingly inefficient due to poor transmission of power.

Explanation of the Three Daily Tracks
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Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout party sponsored by Paleo Power Meals and KillCliff.