Complete as many rounds as possible 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions
Post rounds completed to comments.
This is Hack, he's an ultra runner, and is really looking forward to telemark season this year, after 400m of lunges tonight he might not be looking forward to the morning though. :)
I have a friend Paul who started Crossfit, one night his wife was looking at the Mainsite, CrossFit.com, workout with him. She's a triathlete and has worked out much of her life, yet she was totally intimidated by what she was reading. Her reaction to the posted workout was "I could never do that". I'm here to tell you that you can do it, she can do it.
The posted workouts are designed to be really tough to "crush the Elite athlete" What the mainsite doesn't do well is show just how accessible CrossFit is for the average or indeed the extremely deconditioned. One of the true beauties of CrossFit is just how malleable it is. We give two, three and often four scalings, but what does that mean?
Take today's workout; GHD sit-ups are extremely strenuous, high volume is not recommend for beginners even very fit beginners, so
The first scaling has you switch to regular sit ups instead. Still the same time domain, 20 minutes of work, still the same number of reps per round.
The second scaling has you drop to a total workout time of 15 minutes but you only do 10 of each exercise each round, this allows less muscular fatigue with each exercise and keeps you moving, but for less total time.
If you cannot do double unders (two rotations of the rope for every jump) that is scaled also, you might do tuck jumps or plain jump rope,
If you cannot jump rope we might have you do box jumps or step ups.
As you become more fit, stronger, and learn how to do the workouts most effectively you gradually progress and do more and more difficult scaling, we're not talking weeks here, we could be talking months or years. You have your life ahead of you, there is not a huge rush. CrossFit is conditioning for life.