Warm up-3 Rounds
10 Strict press with a bar
10 Good morning with a bar
10 lunges in place with bar on back
Put your bar away, we wont need them today. there are two 15 Minute Wods With a 5 minute break between
Wod 1-
15 Minute Amrap
14 Burpees
14 Alternating dumbbell snatches
Rest 5 minutes then do wod 2
Wod 2
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.
Scroll for scaling options.
Post rounds completed and dumbbell weight to comments.
Related:
• CrossFit WOD 170405 with Brooke Wells
• The GHD Sit-up
Scaling
Avoid a high volume of reps on the GHD if you have not had previous
exposure to it. Use a dumbbell that is manageable, yet challenging.
Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks
Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks