Best of luck! Pretty much all of the exercises are scalable, so I hope a solution can be found for your burpee issues.
I don't now what the issue is for your back/hip, but mine was caused by an imbalance. I was able to correct this by working on strict form with a broomstick marking alignment on deadlifts and one-legged Romanian deadlifts, foam rolling, stretching, and by continually doing single-leg training. A few times a week, I do weighted single-leg squats (either pistol squats or off a high box to just below parallel with the thigh and back up again), one-legged bridges (with supporting leg on an exercise ball), and slow-motion bodyweight lunges in all directions. If you want to try the squats but don't yet have the strength to go as far as I do with them, you can practice getting up and down off a chair using just one leg.
I haven't seen any single-leg training at CrossFit, so I do this as part of my typical warm-up.
I could probably make a quick and dirty video showing the various single-leg exercises, if you like.
no subject
I don't now what the issue is for your back/hip, but mine was caused by an imbalance. I was able to correct this by working on strict form with a broomstick marking alignment on deadlifts and one-legged Romanian deadlifts, foam rolling, stretching, and by continually doing single-leg training. A few times a week, I do weighted single-leg squats (either pistol squats or off a high box to just below parallel with the thigh and back up again), one-legged bridges (with supporting leg on an exercise ball), and slow-motion bodyweight lunges in all directions. If you want to try the squats but don't yet have the strength to go as far as I do with them, you can practice getting up and down off a chair using just one leg.
I haven't seen any single-leg training at CrossFit, so I do this as part of my typical warm-up.
I could probably make a quick and dirty video showing the various single-leg exercises, if you like.