Annie + 1k Row
Workout
Metcon
Explanation Note:
Today’s workout will be performed on a 17:00 clock and consists of two parts. Part 1 is the CrossFit benchmark "Annie" and will occur on a 10-minute clock. After the 10-minute clock in Part 1 expires, rest 2 minutes before beginning Part 2. Then complete the row in Part 2.
Today’s workout will be performed on a 17:00 clock and consists of two parts. Part 1 is the CrossFit benchmark "Annie" and will occur on a 10-minute clock. After the 10-minute clock in Part 1 expires, rest 2 minutes before beginning Part 2. Then complete the row in Part 2.
Scoring
– Part 1 (Annie) = time
– Part 2 (row) = time
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
Metcon (Time)
– RX –
From 12:00 – 17:00:
1000/800m Row
From 12:00 – 17:00:
1000/800m Row
– LEVEL 2 –
From 12:00 – 17:00:
1000/800m Row
– LEVEL 1 –
From 12:00 – 17:00:
800/600m Row
Accessory
Metcon
Accumulate:
30 False Grip Strict Pull-ups
30 False Grip Strict Pull-ups
Stretching
Metcon
3 Sets:
:30 Doorway Stretch / Side
:30 Standing Hamstring Stretch / Side
:30 Doorway Stretch / Side
:30 Standing Hamstring Stretch / Side
On a 17:00 Clock:
From 0:00 – 10:00:
30-25-20-10-5
Double Unders
50-40-30-20-10
Sit-ups
– LEVEL 1 –
On a 17:00 Clock
From 0:00 – 10:00:
50-40-30-20-10
Single Unders
25-20-15-10-5
Sit-ups