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) 

Warm-Up 

• Coaches choice
• 400m run followed by: 
• 3rds of 10 strict press, 10 air squats, 10 box step-ups 

Mobility – Hamstrings and shoulders 10 mins 

WOD 

Team WOD (teams of 2 complete 40 reps, teams of 3 complete 60 reps) 

One athlete works at a time, while the other holds a 10#-15# plate overhead 

• 200m sandbag carry/walk/run (teams walk/run together) 
  • 40/60 Body Rows 
  • 40/60 Push-Press
  • 40/60 Goblet Squats 
• 200m sandbag carry/walk/run (teams walk/run together) 

Warm-Up 

• 50 double unders or fast singles (max time 2 mins)
• Then 2 rounds of
  • 10 Walking Lunges
  • 10 sit-ups

Mobility  

– Spend 4 mins using lacrosse ball around upper back, shoulder region (spend more time if needed)

WOD

AMRAP-8 (record number or rounds + partial reps to comments)

• 15 Russian Kettlebell or Dumbbell Swings (these are swings just to eye level) Watch Video for Reminder
• 10 Burpees

Warm up.

400m run slow pace
Then 3 rounds of
15 hollow body rockers
10 walking lunges

MOBILITY

set clock of 8 mins
Use lacrosse ball and foam roller on 4 areas that need attention 2 mins each side.

WOD  —- “Double Fours” / Repeat WOD

AMRAP-4(YES 4 Minutes)

25 double-unders or fast singles
10 push-UPS
10 Air Squats

Rest for 4 minutes

Repeat another AMRAP -4 (Yes the same WOD in another 4 mins of awesomeness)
25 DOUBLE unders
10 push-UPS

10 Air Squats

Record number of rounds + reps completed for Each AMRAP separately.  Ex: 4+3 / 5+2
GOAL:  The goal of this workout is to test your recovery system. Attempt to match the same number of rounds in the second attempt as the first with adequate rest.

Enjoy!!