11. PINEAPPLE EXPRESS
Three Parts With a Running Clock for Time:
Part A
- On the 0:00, perform:
- 75/50 calorie Assault Bike
- 50 Strict Handstand Push-Ups
Time Cap: 12 minutes
Part B
On the 15:00, perform:
- 50-35-20 GHD Sit-Ups
- 100 foot Handstand Walk (after each set)
Time Cap: 12 minutes
Part C
- On the 35:00, 3 Rounds of:
- 400 meter Run
- 21 Lateral Barbell Burpees
12. SMUDGE
3 Rounds for Time:
- 5 Muscle-Ups
- 10 Squat Cleans (60/40 kg)
- 20 GHD Sit-Ups
13. STEPHEN
For Time:
- 30-25-20-15-10-5 Reps of:
- GHD Sit-Ups
- Back Extensions
- Knees-to-Elbows
- Romanian Deadlifts (95/65 lb)
14. GHD Sit Up Abs Workouts – RATCHET
5 Rounds for Time:
- 400 meter Run
- 22 Kettlebell Swings (70/53 lb)
- 19 GHD Sit-Ups
Cash-Out:
- 400 meter Swim
15. ASSAULT FLATLINE
For Time:
- 60 calorie Standing Assault Air Bike (remove seat)
- 50 Squat Cleans (135/95 lb)
- 40 GHD Sit-Ups
- 30 Handstand Push-Ups
- 20 Chest-to-Bar Pull-Ups
- 10 Bar Over Burpees
Image Sources
- crossfit-ghd-sit-up-rich-froning: reebok crossfit velocity
- core-and-abs-workouts: Courtesy of CrossFit Inc.