17
Aug
220818
CF Barbending – CrossFit
Warm-up
CFBB Warm-up (No Measure)
2 RDS
row 200m/bike .4 miles
15 sit-ups
15 prisoner supermans
10 strict pull-ups
10 pushups
10 reverse lunges
10 Band pass-thrus
10 band pull aparts
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Scaling
Annie is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double-unders so you can mow down the rope work, and reduce the sit-up reps so each round is challenging but manageable.
Beginner Option
35-25-15-10-5 reps for time of:
Single-unders
Sit-ups