Dynamic Warmup:
Walking lunge, 50 feet
High knees
Butt kicks
Toe Touch
Grapevine
Skip
Bear Crawl
WOD:
"Annie"
Reps of 50, 40, 30, 20, and 10
Double unders
Sit-ups
Skill Stations:
Rotate through each station three times
Romanian deadlifts to hang power snatch, 5 reps (95,65,45 pounds)
Natural glute ham raises, 5 reps
Weighted step ups, 5 reps (40, 30, 20 pound dumbbells)
5 comments:
10:54
The killer for me was the situps. I need to increase my stamina there bigtime.
Oh I forgot, Will great job today on this one. 7:25 is an awesome time and I am sure Eva Claire will be very upset that you took this one as well passed her with the 49 consecutive double unders. :-)
16:14. Love those double-unders, even if I can't yet do more than two at a time. Great job, everyone!
Thor
Thank you Neal for the props, I really like Annie. Colin don't be so hard on Steve, 10x is the CrossFit Boston standard. I was being nice. Linda the rope was really saying "Hurry up and jump cause here I come!!" I think you just misheard it.
-Will
16:01 all double unders, although in the middle the rope decided it wanted to play with my feet more than it wanted to help me. Not sure by how much, but faster than the last time I did it.
Nice job to everyone this morning!
Jo
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