4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180219 Tips With Rory McKernan
The GHD Sit-Up
The GHD Hip Extension
Handstand Walk Progression With Austin Malleolo


Scaling
Both exercises on the GHD are extremely demanding of the midline, and they are followed by a skill that’s tough for people newer to gymnastics. Reduce reps and distance or back off the skill to spend time on your hands with a modification. Newer athletes should only perform GHD sit-ups in small doses.

Intermediate Option
4 rounds for time of:
20 GHD sit-ups
20 hip extensions
50-ft. handstand walk, 10 attempts max

Beginner Option
4 rounds for time of:
15 sit-ups
15 good mornings
100-ft. bear walk

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