Annie’s On the Run

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds Each Movement:

Single Unders

Down Dog

AbMat Sit-ups (No Arms)

Single Unders

Push-up to Down Dog

Straight Legged AbMat Sit-ups

Single Unders

Straight Leg Inchworms to Push-up

AbMat Sit-ups

Mobility

Couch Stretch: 1 Minute Each Side

Ankle Stretch on Post: 30 Seconds Each Side

Movement Prep

DU Prep:

15 Seconds High Single Unders

30 Seconds of Banded Double Taps

15 Seconds Double Under Practice

Sit-up Prep:

Establish Sitting Position

5 AbMat Sit-ups

Running Prep:

30 Seconds Pulls in Place

100 Meter Run

Metcon

Metcon (Time)

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run
*DU Substitutions:

Reduce Reps

Timed Stations (2:30 – 2:00 – 1:30 – 1:00 – :30)

Single Unders (200-160-120-80-40)

*If unable to run complete one of the following each round:

20/15 Cal Bike

250 Meter Row

Group Stretch

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