Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Supine Spinal Twist — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The supine spinal twist rotates the trunk while the floor supports the body. It is a calm finishing position after training when performed gently, with both shoulders heavy and the knee supported if needed. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Supine Spinal Twist is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
ObliquesGlutesLower backChest
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep supine spinal twist 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 | Keep the crossed knee higher on a pillow. |
How to Do the Supine Spinal Twist
1
Lie on the back and draw one knee toward the chest.
2
Guide that knee across the body with the opposite hand.
3
Extend the other arm to the side and keep both shoulders heavy.
4
Breathe without forcing the knee down, then change sides.
Common Mistakes
✕
Pressing the knee to the floor while the shoulder lifts.
✕
Using a fast pull instead of a relaxed hold.
Coaching Tips
✓
Support the crossed knee on a cushion.
✓
Let the exhale soften the ribs rather than forcing more range.
Scaling Options
Easier / Beginner
Keep the crossed knee higher on a pillow.
Harder / Advanced
Straighten the top leg only if the shoulders remain relaxed.
Related WODs
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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 Supine Spinal Twist feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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