Sots

IRIDIUM CrossFit – CrossFit

Sots Press (2-2-2-2-2)

Metcon (Time)

4 rounds of:

15 GHD sit-ups

30 thrusters

45 double-unders

♀ 45 lb. ♂ 65 lb.

Scaling:

Intermediate Option:

4 rounds for time of:

10 GHD sit-ups or ab mat

30 thrusters

45 double-unders

♀ 35 lb. ♂ 45 lb.

Beginner Option:

3 rounds for time of:

15 sit-ups

30 air squats

45 single-unders
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.