Call Us: 609.915.8516

Tuesday October 3 2017

NEWS:

  • CrossFit Hamilton will be closed on Saturday and Sunday all day due to CrossFit Specialty Seminar, Aerobic Capacity.

WOD:

From CrossFit.com, 9/13/17

For Time:

30 – 20 – 10

GHD Sit-ups

Toes to Bar

Wall Balls #20/14

FORMAT:

  • This WOD should take under 12 minutes!
  • GHD Sit-ups can only be performed if you have experience with this movement.

SCALING:

  • GHD Sit-ups
    • Substitute anchored Abmat Sit-ups
      • Use two dumbbells to anchor your feet in
  • Toes to Bar
    • Decrease reps and complete Toes to Bar
    • Substitue Hanging Knee Raises
    • Coaches scale further if needed
  • Wall Balls
    • Wall Balls should be performed unbroken! Choose a weight that will allow you to do this!

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text