“Michael” is part of the original batch of CrossFit Hero WODs. What’s a Hero WOD? It’s a workout dedicated to a fallen soldier, LEO or fire fighter. The general thinking is these WODs will be very hard, and no matter what you shouldn’t quit as you’re honoring the memory of this person who doesn’t have the opportunity to complete the WOD.

There are several ways to do Michael. The RX+ version is generally considered to be be done on a GHD for both sit ups & back extensions. RX is butterfly or anchored sit ups (no half crunch dumbbell touches because it’s a Hero WOD and we never short ROM on these) and hip extensions.

What can I sub for back (hip) extensions?
Good mornings (with or without weight) or supermans.

Runs should be fast.