400m run or 50 Double Unders
3 rounds of:
- 10 Walking lunges
- 10 seated dumbbell press (use light to medium weight)
- 10 dumbbell dead-lift (use same technique as barbell dead-lift) watch video, use same weight as dumbbell press
CrossFit Benchmark – Annie – Complete this workout and note the time to complete.
Time Cap 15 Mins – Stop the Workout and note the number of total reps completed if not complete in 15 minutes.
50-40-30-20 and 10 rep rounds of:
- Double-unders (substitute doubles for fast singles, do not complete 2x singles)
- Sit-ups or 2x Flutter Kicks (if sit-ups aggravate any back pain, substitute for flutter kicks)