Sandbags!

Warm-Up

400m run or 50 Double Unders 

then 

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

Workout 

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. 

“Annie“

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)