The GHD machine is a great machine but requires a bit of skill to manipulate correctly. CrossFit One World out of Union City describes two exercises in the below links:Skill WOD: GHD Situps 3 x 15. View a demo at this link
GHD Hip Extensions 3 x 15. View a demo at this link
Metcon: Complete as many rounds as possible in 20 minutes:
5 Box Jumps– 30/24"
10 Push Ups
15 Abmat Sit ups
For the skill work, review of the movements then complete 3 rounds of 15 reps of each exercise in an assembly line format. Do not go for speed, go for correct posture of movement.
For the metcon, go for speed of movements and max rounds possible, but only if your form is correct. Do no substitute poor form for that extra rep. As always for box jumps make sure you stand up with complete open hips at the top. For the push ups, try to stay off those knees, elevate your arms on a box or bumper plates if needed. And sit up tall at the top of the sit ups.
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