workout of the day

Monday 181022

..

Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-ups

Scroll for scaling options.
Post rounds completed to comments.


Related:
The GHD Hip Extension
The GHD Sit-Up


Scaling
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-ups

Beginner Option
Complete as many rounds as possible in 20 minutes of:
15-cal. row
15 good mornings, 45 / 35 lb.
15 sit-ups

CrossFit Courses - Oct. 15 - 21, 2018

CrossFit Level 1 Certificate Course - Potomac CrossFit, Arlington, VA

CrossFit Kids Course - Easy Is Evil CrossFit, Austin, TX

CrossFit Level 2 Certificate Course - CrossFit Federal Hill, Baltimore, MD

CrossFit Level 1 Certificate Course - CrossFit Basel, Basel, Switzerland

CrossFit Level 2 Certificate Course - Myleo CrossFit, Berlin, Germany

CrossFit Coaches Course - Reebok CrossFit One, Boston, MA

CrossFit Level 1 Certificate Course - CrossFit One Nation - Boston, Brighton, MA

CrossFit Level 2 Certificate Course - Reebok CrossFit One, Boston, MA

CrossFit Level 1 Certificate Course - CrossFit Cervia, Cervia, Italy

CrossFit Level 1 Certificate Course - CrossFit Tianfu GP, Chengdu, China

CrossFit Level 1 Certificate Course - CrossFit High Pulse, Curitiba, Brazil

CrossFit Adaptive Course - CrossFit WatchTower, Englewood, CO

CrossFit Level 2 Certificate Course - RIG CrossFit, Dubai, UAE

CrossFit Level 1 Certificate Course - CrossFit Fury, Goodyear, AZ

CrossFit Level 1 Certificate Course - CrossFit Ironstone, Halifax, NS

CrossFit Level 2 Certificate Course - CrossFit Insurrecto, Quezon City, Philippines

CrossFit Level 2 Certificate Course - CrossFit VLT Airport West, Melbourne, Australia

CrossFit Masters Course - Reebok CrossFit Almere, Almere, Netherlands

CrossFit Kids Course - Reebok CrossFit Officine, Milano, Italy

CrossFit Level 1 Certificate Course - CrossFit Fit Farm, Omaha, NE

CrossFit Level 1 Certificate Course - CrossFit Oslo, Oslo, Norway

CrossFit Level 1 Certificate Course - PAM CrossFit (departed), Paulinia, SP, Brazil

CrossFit Level 2 Certificate Course - Barrio 12 CrossFit, San Juan, Puerto Rico

CrossFit Level 1 Certificate Course - CrossFit Tarpon Springs, Tarpon Springs, FL

CrossFit Level 2 Certificate Course - Reebok CrossFit Heart and Beauty, Tokyo, Japan

CrossFit Level 1 Certificate Course - CrossFit Carbon, Vernon Hills, IL

CrossFit Level 2 Certificate Course - CrossFit Takeover, Virginia Beach, VA

CrossFit Level 2 Certificate Course - Reebok CrossFit Mokotow, Warsaw, Poland

CrossFit Level 1 Certificate Course - CrossFit Central Wellington, Wellington, New Zealand

CrossFit Level 1 Certificate Course - CrossFit Vienna The Loft, Vienna, Austria

CrossFit Level 1 Certificate Course - Front Range CrossFit, Denver, CO