Lay prone on a glute-ham developer with your feet in the holders, your hips on the pads, and your rigid torso suspended beyond the pads. Lower your torso by "snaking" your spine vertebre by vertebre until your toros rests perpendicular to your legs. Begin with the head and shoulders and finish with the lower lumbar spine. Reverse back up, starting with the lower lumbar spine, until you reach the starting position. This is a great exercise for developing back control and awareness.
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CrossFit Coach's Prep Course
The movements page is a breakdown from your workout programming. It is a great tool for analysis, but it does not show you how to effectively design, scale or evaluate your programming. We highly recommend attending the CrossFit Coach's Prep Course to learn how. We attended the course and learned a lot. Check out the Intro To Course video by Chris Spealler and Nicole Caroll.