CrossFit – Thu, Oct 5

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

– RX –
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
For time:
30-20-10 reps of:
Single-unders
Feet-anchored sit-ups

Partner 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 (AMRAP – Reps)

Pre-workout:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
– Work on a skill you have not yet mastered.

Record highest number of reps completed in a single interval and note the movement performed in the notes.

Stretching

2 sets:
:30 cobra stretch
:30 spiderman stretch/side
:30 calf stretch/side