2/10/17
Thomasville CrossFit – CrossFit Advanced
Gymnastics
Core 45-30-15 (Time)
45 GHD Sit-ups
45 Hip Extensions
L Sit, 45 secs
Plank Hold, 45 secs
30 GHD Sit-ups
30 Hip Extensions
L Sit, 30 secs
Plank Hold, 30 secs
15 GHD Sit-ups
15 Hip Extensions
L Sit, 15 secs
Plank Hold, 15 secs
When counting seconds: only start counting after you have seen a number change on the clock. Example: athlete starts Plank and the clock says 2:35, his/her first second is from 36-37 not from 35-36. This ensures you get at least the required amount of work done.