CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

400 meter run

Double unders-

20 single unders

20 fast singles

20 high bound singles

10 double taps

Situps-

front plank 20 seconds

side plank 20 seconds each direction

10 straight leg situps

10 abmat situps

Cleans-

5 Elbow Rotations

5 Romanian Deadlifts

5 Front Squats

5 Clean Pulls

3 Muscle Cleans

3 Power Cleans

3 Full Cleans

AWFUL ANNIE (Time)

Teams of Two

For Time:

Buy in: 800 Meter Medball Run 20/14lbs

100-80-60-40-20

Double Under

Sit ups

5-4-3-2-1

Clean 185/125lbs

Buy Out: 800 Meter Medball Run 20/14lbs

SCALING OPTIONS:

DUs: 2 to 1 single unders or heavy rope.

RX+ (games style)

Cleans: 275/185lbs

Situps: GHDs

* partners run together, split reps as needed during workout.