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WEIGHTED ANNIE

19
Jul

WEIGHTED ANNIE

Midcoast CrossFit – CrossFit

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400 m (No Measure)

10-12 min

400 m run

10 jump squats

10 pushups

10 air squats

shoulder smash

foam roll

(No Measure)

Mobility:

shoulder smash

hamstring rollouts

scorpion stretch

lung complex

walk out prayer squats

Dynamic:

-Frankenstein walks

-2×10 walking lunges

-lateral shuffle step/jump squat complex

(down and back twice)(2 low shuffle steps, 1 jump squat and repeat)

-high knee skips

Deadlift (5-5-5-5-5)

Weight is more moderate, touch and go preferred, scale weight back if touch and go becomes hard, keep form

Metcon (Time)

WEIGHTED ANNIE:

rd1-rd2-rd3-rd4-rd5

50- 40- 30- 20- 10 Double Unders

50- 40- 30- 20- 10 abmat sit-ups

8 – 8 – 8 – 8 – 8 Deadlifts

KEY:

D.U. (scaled double the number singles)

Deadlift weight (135/95)(165/125)(185/135)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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