WOD
4 rounds for time of:
-30 GHD sit-ups
-30 hip extensions
-100-ft. handstand walk
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 knee raises or hollow rocks *
-15 good mornings
-100-ft. bear walk