Class Plan: 2023 Individual Quarterfinal Test 4

Read the full class plan, presented by CrossFit Affiliate Programming, to run a safe, efficient, and effective workout at your affiliate.

Workout of the Day for Sunday 230319:

IQF Test 4

20-minute AMRAP:
1,000-m row
50 GHD sit-ups
500-m row
25 V-ups

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Scaling:
Today’s workout will tax your midline. If you are less familiar with the GHD machine, use your warm-up for controlled exposure to the GHD, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the reps or incorporate a mixture of both GHD and AbMat sit-ups.

Intermediate option:
20-minute AMRAP:
1,000-m row
25 GHD sit-ups
25 sit-ups
500-m row
25 V-ups

Beginner option:
15-minute AMRAP:
800-m row
50 sit-ups
400-m row
25 hollow rocks