Forward/Backward Crawl with Sit Thru
To do the Crawl with Sit Thru, you will do the Table Top Crawl forward or backward and then at points perform a Sit Thru to each side.
To crawl forward and backward, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and then lift up onto your hands and the balls of your feet. Then begin to move forward or backward, moving your opposite arm and leg together. Step forward with your right hand as you step forward with your left foot. Keep your back flat and core engaged as you move. Try to keep your knees close to the ground.
After a few steps forward or backward, perform a Sit Thru.
From the crawl position, rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should almost be sitting when you rotate through with your left hand down to support you.
Then bring the left leg back through and place your right hand back down so that you are back in the starting crawl position. Next rotate to the left and kick your right leg through and forward as you lift your left hand.
Bring the leg back through to the crawling position and then change the direction of your crawl or keep moving in the same direction. Move quickly as you crawl back and forth performing a Sit Thru to each side every few steps or so.