workout of the day

Wednesday 180207

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Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

Scroll for scaling options.
Post rounds completed to comments.

Compare to 170112.


Related:
CrossFit WOD 180207 Tips With Rory McKernan
The GHD Sit-Up
The Dumbbell Overhead Lunge

Scaling
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 45-lb. dumbbell
Women: 30-lb. dumbbell

Beginner Option
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

Carmen Villavicencio-Hein of CrossFit Built Quick and Explosive