Warm Up-
2 Rounds
200m Run
20 Wall Squats
90 Seconds hurdler stretch each leg, 90 seconds couch stretch
Wod first today- Accessory work after the wod is handstand progressions or a handstand push up or walk wod that a coach will help you with!
Wod
2 rounds for time of:
Run 1 mile
100 sit-ups
Scroll for scaling options.
Related:
• CrossFit WOD 180124 Tips With Rory McKernan
• The Sit-Up
• Warm-up With Chris Hinshaw
Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.
Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups
Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups
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After the wod try one of these.pick your weakness. These are all NOT for time. This is practice
3 Rounds RX
25 Feet Handstand walk
25 Cal Row
OR
3 rounds
15 HSPU
25 Cal Row
OR
3 Rounds
Accumulate 45 seconds of handstand holds
25 Cal Row
3 Rounds
4 wall walks
25 cal row
Or…
3 Rounds
Knees on a box, pike postion accumulate 30 seconds of an upside down hold
25 cal row.