Warm Up:
On an 8:00 clock:
Partner 1 | 100-m run + 50-ft bear crawl
Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks
– One partner runs and bear crawls while the other AMRAPs one movement at a time.
Skill Work:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
– Work on a skill you have not yet mastered.
BENCHMARK WOD: ANNIE
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Intended Stimulus: Less than 10 Minutes
Intermediate:
Same as RX’d
Beginner:
For time:
30-20-10 reps of:
Single-unders
Feet-anchored sit-ups
Home Workout:
Same as Rx
Movement scaling options:
Double-unders: Reps, speed steps, single-unders
Sit-ups: Reps, feet-anchored, dead bugs, shoulder taps
Scale-up: Strict AbMat sit-ups, toes-to-bars (25-20-15-10-5)
Cool down:
2 sets:
:30 cobra stretch
:30 Spiderman stretch/side
:30 calf stretch/side