Warm Up

50 Double Unders or 100 Singles

followed by 2 rounds of the following

• 45 second hollow body hold
• 10 slow and controlled bird dogs
• 10 standing strict press with Dumbbell – do one arm at a time (use same weight as Sunday or heavier by 2.5#)
• 10 one arm bent over row each site (use same weight as Sunday or heavier by 2.5#)

Mobility

• 90 seconds each leg – Samson stretch
• 90 seconds each leg – Pigeon stretch

Workout – Crossfit Benchmark “Annie”

15 Minute time CAP (If not complete in 15 minutes, note total reps completed for each movement)

Complete the following (if this is your first time doing Annie, I recommend you do 1/2 Annie)

50-40-30-20-10

• Double Unders or 2x Singles
• Sit-Ups

First timers with Annie Scale (10 minute time CAP)

1/2 Annie

25-20-15-10-5

• Double Unders or 2x Single
• Sit-ups