Warm Up:
1 set:
30 high knees in place
30 butt-kickers in place
2 Samson lunge stretches (:05/side)
10 alternating Samson lunges
1 set:
30 high knees in place
30 butt-kickers in place
2 Cossack squat stretches (:05/side)
10 Cossack squats
1 set:
:30 alternating scorpion stretch
:30 hand release knee push-up
Specific Warm-Up:
1 set:
10 front squats
8 front squats
7 front squats
5 front squats
– Rest 1:00 between sets and build in load to 5 reps at workout weight.
WOD:
For time:
42 GHD sit-ups
21 front squats (125/185 lb)
30 GHD sit-ups
15 front squats
18 GHD sit-ups
9 front squats
Time Cap: 12 Minutes
Intermediate:
For time:
21 GHD sit-ups
21 front squats (95/135 lb)
15 GHD sit-ups
15 front squats
9 GHD sit-ups
9 front squats
Beginner:
For time:
21 sit-ups
21 front squats (55/75 lb)
15 sit-ups
15 front squats
9 sit-ups
9 front squats
Movement scaling options:
GHD sit ups: Range of motion, reps, weighted sit-ups, V-ups
Front squats: Load, DB options
Limited equipment:
For time:
42 weighted sit-ups
30 front squats
30 weighted sit-ups
25 DB front squats
18 weighted sit-ups
20 DB front squats
Cool down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg