Warm Up:
2-3 sets:
10 AbMat sit-ups
5-10 GHD sit-ups to parallel
5-10 GHD full range-of-motion GHD sit-ups
WOD: 10 rounds for time:
8 Chest to Bar Pull Ups
10 GHD sit-ups or 15 AbMat sit-ups
25 double-unders
Time Cap 20 Minutes
Intermediate: 10 rounds for time:
6 Chest To Bar or 6 Pull Ups
7-10 GHD sit-ups to parallel
:30 double-under attempts
Beginner: 7 rounds for time:
5 Jumping Pull Ups
10 AbMat sit-ups
15 penguin taps
Home Workout:
10 rounds for time:
10 alternating dumbbell rows in a plank
15 AbMat sit-ups
25 double-unders
– Use two dumbbells.
Cool down:
1 round:
1:00 standing calf stretch/side
1:00 couch stretch/side
1:00 banded pass-throughs