Warm Up:
Set 1
100-ft. High Knees
100-ft. Butt Kickers
20 Straight leg sit-ups
Set 2
100-ft. Skip for Height
100-ft. Side Shuffle
10 Partial ROM GHD Sit-ups
Set 3
100-ft. Up-Down + Broad Jump
100-ft. Walking Lunge
10 Partial ROM GHD Sit-ups
Set 4
100-ft. Backwards Jog
100-ft. Jog
10 Full ROM GHD Sit-ups
Skill Work:
12 Minutes
Single-Leg Squat and Candlestick Practice
WOD:
5 Rounds for Time:
20 GHD Sit-Ups
400m Run
Time: 12 Minutes
Loading: 1/5
Skill: 4/5
Volume: 3/5
Intermediate:
5 Rounds for Time:
12 GHD Sit-Ups
300m Run
Beginner:
5 Rounds for Time:
20 Straight- Leg Sit Ups
200m Run
Limited Equipment:
5 Rounds For Time:
20 Weighted Sit-ups
400m Run
Movement scaling options:
GHD Sit-ups: GHD Sit-up to partial ROM, V-ups, Sit-ups
Run: Distance, Bike (double distance), Row
Cool down:
3 sets:
30 Seconds Groiner Stretch / Side
30 Seconds Calf Stretch / Side
30 Seconds Seated Torso Twist