# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DcM525DEfv8
- **Gondola URL:** https://gondola.cc/posts/69260149-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/3c6062af17.jpg
- **Posted:** 2026-08-19T00:30:15.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Wednesday 260819⁣
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3 rounds for time of:⁣
30 GHD sit-ups⁣
30 medicine-ball box step-ups⁣
400-meter medicine-ball run⁣
⁣
♀ 14-lb medicine ball and a 20-inch box⁣
♂ 20-lb medicine ball and a 24-inch box⁣
⁣
Post time to comments.⁣
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Stimulus and Strategy:⁣
Today's workout is a longer grunt-style effort. After two days of upper-body pulling and pushing, it's time for lower-body and midline work. Aim to complete a single round in 8 minutes or faster. Choose a medicine ball weight that only requires minimal rest breaks during the step-ups and run — hold the ball any way you like for both. If you have limited experience with the GHD, scale range of motion, and/or total volume. It may also be a good idea to consider weighted or unweighted sit-ups instead.⁣
⁣
Intermediate option:⁣
3 rounds for time of:⁣
20 GHD sit-ups to parallel⁣
30 medicine-ball box step-ups⁣
400-meter medicine-ball run⁣
⁣
♀ 10-lb medicine ball and a 20-inch box⁣
♂ 14-lb medicine ball and a 24-inch box⁣
⁣
Beginner option:⁣
3 rounds for time of:⁣
20 sit-ups⁣
20 medicine-ball box step-ups⁣
200-meter run⁣
⁣
♀ 6-lb medicine ball and a 12-inch box⁣
♂ 10-lb medicine ball and a 12-inch box⁣
⁣
📍2022 Atlas Games⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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