CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Another shot at Annie! (No Measure)
WARM UP
100 single unders or prisoner jacks
100 high knees and overhead punch
https://youtu.be/CkJZNLHlvbs
20 Air Push Press (focus hard on form here – work on driving weight into the midfoot and transferring power direct overhead)
20 Air Squats, focus on form
10 Up Down (no push up burpee)
STRENGTH
6 rounds
Max Reps to :30
Rest :30
Push Press or Strict Press or Handstand Push Ups (pick one and stick with it).
CONDITIONING
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
https://youtu.be/CWaiZxgrBGY
If you can’t do double unders do 2x singles or high knees and overhead punch
ABS
https://youtu.be/a8RVHwbNpzE
4 rounds
22 Push Up Plank Knee to Elbow
22 Elbow Plank Kick Backs
STRETCH
:30 PEC STRETCH/SIDE
https://youtu.be/BZgBr3gdV8E
:30 CROSS BODY /SIDE
https://youtu.be/FRbctG7b2SQ
:30 TRICEP STRETCH/SIDE
https://youtu.be/zzvDO56B0HE
:30 COBRA
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
This is here if you’d like to keep track of your Annie time. If you already have a benchmark time, use whatever type of sit ups you’d like…just don’t do these…
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