Back To The Quarterfinals

20 minute AMRAP
50 GHD Sit Ups
1000m Row

WODprep Strategy Top Tips:

If you’re not used to GHD’s, then you might feel sore the next day. Scale appropriately with this one. If GHD’s are a regular in your program, you won’t have any issues. This will be a great sprint to supplement your week.

The goal is to stay unbroken on the GHD sit-ups and keep your row pace. The rowing should be just a bit slower than what your 2k might be. If you attempted the Open Quarterfinals workout this year (2023), then you’ll know how tough this workout can get.

To take your workout to the next level, time each round and aim to hit the same time every time. Be intentional with how you’re going to attack the WOD and write down how many rounds you aim to complete.

Looking to get MORE from your rowing with every stroke? Check out the video below:

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P.S.

Do you feel like your fitness journey is at a standstill?

Without expert programming, written specifically for you, it can feel like you’re working towards everyone else’s goals.

But it doesn’t have to be that way.

Speak to WODprep’s Head Coach Dr. CJ, and discover what CrossFit program is for you: https://wodprep.com/1-on-1-coaching/