Level 1: Hold for 20 - 30 seconds -Drive lower back into the floor -Drive knees towards the chest and shoulders off of the floor -Keeping the knees and heels squeezed together.
Level 2: Extend one leg out (Hold for 20 - 30 seconds)
Level 3: Extend both legs out (Hold for 20 - 30 seconds)
If you can do all of the above keeping your lower back pinned to the floor continue to Level 4.
Level 4: Bring both hands above your head in the same position you would in a handstand.
Holding for 20-30 seconds at each level.
Meet SAM COWLER
Colchester Fitness Centre & CF DireWolf Founder
After 10 years of football in a professional set up, taking me around the world through multiple different countries and leagues I stepped away.
I gravitated towards CrossFit because of it’s attitude toward progress and excellence in what ever we choose to do. The idea of using fitness as a way to help people make a positive shift in their lifestyle, along with learning from some of the best coaches in sport and fitness lead me to achieving my CF-L3. A cert that only 1% of trainers hold, world wide.
Opening Colchester Fitness Centre and CrossFit DireWolf allowed me to bring fitness to Essex and along with it, a place for people to come and get away from the stresses of every day life and work.