WOD Demo: Pull-Over, GHD, Plank

Hollis Molloy (CF-L4) and CrossFit Santa Cruz perform today’s workout:

Complete as many rounds as possible in 20 minutes of:

5 pull-overs
20 GHD sit-ups
1-minute plank hold

Post rounds completed to comments.
Compare to 191026.

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Scaling:
Watch ”The Pull-Over” and practice the movement. If you are unable to complete a pull-over, modify the movement to a jumping pull-over or jumping pull-up. Athletes who are less familiar with the GHD should modify to sit-ups.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
3 pull-overs
10 GHD sit-ups
10 sit-ups
1-minute plank hold

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping pull-ups
20 sit-ups
1-minute plank hold (accumulate)