WOD #3: BUTTERFLY SIT-UP:  Time priority: 10 minutes; do AMRAP  Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor (as shown). Sit up, touching fingers to toes. Return to start. Do 15 reps.

3 CrossFit Total-Body Workouts

Back Bridge Exercises for Strong, Gorgeous #Abs #workout http://www.ivillage.com/exercises-strong-gorgeous-abs-no-crunches-necessary/4-b-504496#504508

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Back Bridge Exercises for Strong, Gorgeous Abs - heels on ball, bend and straighten legs

15 scissor kicks  -lie with your back on  ground and legs straight. Place your hands under the lower part of your back (palms on the ground) to support the lower back region. Lift your legs approximately 1 – 1 ½ feet off the floor. Quickly cross the feet over one another without moving the hips off the ground. Perform the exercise for 30 seconds to a minute and focus on proper breathing.

imperfectatbest: “ Get rid of your muffin top Plank This isolation exercise targets your internal abdominals, called the transverse abs.