Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Cat-Cow — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Cat-cow is a gentle hands-and-knees drill that moves the spine between flexion and extension. It helps athletes feel spinal position and coordinate breathing before bracing, lifting, or floor-based training. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Cat-Cow is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
SpineAbdominalsUpper back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep cat-cow mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a smaller range or perform the motion seated. |
How to Do the Cat-Cow
1
Begin on hands and knees with wrists under shoulders and knees under hips.
2
Exhale and round the back, gently tucking the pelvis and chin.
3
Inhale and let the chest move forward as the pelvis tips back.
4
Alternate slowly without forcing either end position.
Common Mistakes
✕
Throwing the head back during the cow position.
✕
Moving quickly without coordinating the pelvis and ribs.
Coaching Tips
✓
Let the breath lead each rep.
✓
Spread the floor with the hands to keep the shoulders active.
Scaling Options
Easier / Beginner
Use a smaller range or perform the motion seated.
Harder / Advanced
Pause for a full breath at each end position.
Related WODs
Use Cat-Cow in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Cat-Cow feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Build It Into a Workout
Generate a WOD with Cat-Cow
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Next Training Tools
Related Exercises
Ready to put the Cat-Cow to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.