CrossFit Games competitor Emily Bridgers demonstrates the pull-over. Bridgers says, “I think any kind of basic gymnastics movement that you can learn is going to benefit your gymnastics inside of CrossFit."
Watch Emily Bridgers on the Pull-OverComplete 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.
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)