CrossFit Ballwin – CrossFit
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.