Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

1 Min calf stretch per side

10 Cobra to downward dog

10 Hollow Rocks

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

“Annie’s on the Run”

For Time:

50 Double Unders, 50 Sit-ups, 200 Meter Run

40 Double Unders, 40 Sit-ups, 200 Meter Run

30 Double Unders, 30 Sit-ups, 200 Meter Run

20 Double Unders, 20 Sit-ups, 200 Meter Run

10 Double Unders, 10 Sit-ups, 200 Meter Run

 

Compare to 20200519

A little over a year ago, we took a classic CrossFit Benchmark and threw in a running interval just short enough to give you the opportunity to push your speed.  Can you match or do better than last time?

Scaling Options:

DUs -> Penguin Hops -> 2:1 Single Under ratio -> Jumping Jacks

Sit Ups -> Feet anchored

Run -> 250M Row -> 1 Min of cardio

Video courtesy of WOD Prep.  Demo of the Penguin Hop.

Cool Down:

Cobra Pose – 2 min

 

Calf Stretch on rig– 2 min per side