" 4 rounds for time of: "
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
Post calories rowed each round to comments.
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 sit-ups
15 good mornings
100-ft. bear walk