Warm -Up 

30-20-10 

• Jumping Jacks
• Air Squats 
• Flutter Kicks 

WOD 

AMRAP – 6 Mins (Set clock to 6 minutes) – Since this workout is only six minutes the goal is to push just a little faster try to rest every 2 mins and keep pushing through.   

• 10 – Dumbbell Thrusters 
• 10 – Chair Dips 

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!!

Lacrosse ball smash of calf

Warm Up 

Complete 2 rounds

• 200m run
• 10 arm circles 
• 10 frankenstein kicks 
• 10 sit-ups 
• 10 walking lunges 

Lacrosse Ball soft tissue work

• Work ball of feet (2 mins each foot)  shoes off 
• Work calf and achilles (2 mins each leg) 

WOD 

AMRAP-10 (Complete as many rounds + reps as possible) – Post results to comments 

• 25 Double Unders
• 10 Push-Ups 
• 10 Flutter kicks 

Dumbbell Thrusters!

Warm Up 

• 400m run
• 10 Frankenstein kicks 

then complete 3 rounds of the following:

• 15 Air squats
• 15 sit-ups 

Stretches 

•  Samson Stretch (2 mins each leg)

WOD 

AMRAP-10 (As many rounds as possible) Post completed rds and reps to comments

• 10 Dumbbell Thrusters (use comparable weight as Week 4 WOD #2) :Ok to add a little more weight 7.5#, 10#, 15# ladies 10#, 15#, 20# DB men) 
• 10 burpees