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:

“Ride Annie, Ride!”

For Time:

50 Double Unders, 50 Sit-ups, 14/10 Cals Echo Bike

40 Double Unders, 40 Sit-ups, 14/10 Cals Echo Bike

30 Double Unders, 30 Sit-ups, 14/10 Cals Echo Bike

20 Double Unders, 20 Sit-ups, 14/10 Cals Echo Bike

10 Double Unders, 10 Sit-ups, 14/10 Cals Echo Bike

Video courtesy of WOD Prep.

Taking a nice little twist on a classic CrossFit Benchmark. When normally doing “Annie”, you can afford to go sprint pace on both movements, but now with an Echo Bike clip at the end of each round, can you hold that same pace?  Would suggest more of a steady pace on your dubs and sit ups so you have some gas in the tank for the bike.

Scaling Options:

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

Sit Ups -> Feet anchored

Cool Down:

Couch Stretch – 1 Min Per side

Calf Stretch on rig – 1 Min per side