Warmup:

1:00 Row (easy pace)

10 Sit Ups

1:00 Row (med pace)

10 Sit Ups

1:00 Row (5K pace or faster)

10 Alt V-Ups

:30 Row Sprint

10 Alt-V-Ups

S/S/S:

Super Squat Hip Sequence

Video courtesy of Mobility WOD

1:00 Cobra pose

1:00 Plank

1:00 Left Side plank

1:00 Right Side plank

A little bit of core stability and leg mobility to get you ready for this burner of a WOD

WOD:

20-Min AMRAP:

1,000-Meter Row

50 Ab-Mat Sit-Ups

500M Row

25 V-ups

Video courtesy of The CrossFit Games.

20 Min AMRAP for today, so goal should be steady-state, constant movement.  That said, try to pick up the pace when doing the 500M row compared to the pace you have on the 1000M row.  Only change between this and what is RX’d for the Quarterfinals is instead of Ab-Mat sit ups, hitting GHD sit ups.

Scaling Options:

Ab-Mat Sit Ups -> Feet Anchored (ELITE: GHD)

V-Ups -> Alternating V-Ups

Cool Down:

Samson Stretch hold – 1 min per side

Cobra pose – 2 Min