Warm Up:
8 Minutes:
5 GHD Sit-ups
10 Reverse Lunges
5 Scap Pull-ups
5 Ring Rows or Strict Pull-ups
5 Kip Swings
Skill Work:
EMOM 10:
30 Seconds Alternating Single-Leg Squats
WOD:
3 Rounds For Max Reps:
1:00 GHD Sit-ups
1:00 Walking Lunges
1:00 Bar Muscle-ups
Intermediate:
3 Rounds For Max Reps:
1:00 Partial Range of Motion GHD Sit-ups
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups
Beginner:
3 Rounds For Max Reps:
1:00 Sit-ups
1:00 Walking Lunges
1:00 Pull-ups
Alternate Workout:
3 Rounds For Reps:
1:00 Weighted Sit-ups (35/25#)
1:00 Walking Lunges
1:00 DB Devil Press (35/25#)
Movement scaling options:
GHD Sit-Ups: Partial Range of Motion, Toes-to-Bar, Weighted Sit-ups (20/14#)
Walking Lunges: Step-ups, Range of Motion
Bar Muscle Ups: Attempts, Jumping Bar Muscle-ups, Chest-to-Bar Pull-ups, Pull-ups
Cool down:
Accumulate:
1:00 Foam Rolling Lats / Side