5 rounds of:
Run 800 m
30 GHD Sit-ups
30 Hip Extensions
from Crossfit.com 12/27
Scale, for beginners:
Run 400 m
15 Abmat Sit-ups
15 Hip Extensions
Category: .Your WODs
3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-ups
from Crossfit.com 12.10.16
Scale, for beginners:
3 rounds for time of:
Run 300 meters
10 ring rows
30 squats
10 ring rows
10 RFT:
10 regular kipping pull-ups
10 pistols, alternating legs
10 burpees
For time:
20-calorie row
clean and jerks, 20 reps (165-lb./110-lb.*)
20-calorie row
*Scaling:
Reduce weight to allow focus on mechanics.