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Thursday, September 9th, 2021

Warm-up
Warm-up
A. General
30 sec Row or Bike
30sec Strict Knees to elbows
30 sec Row or Bike
30sec Plate hops

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Specific
3 sets
20sec max double unders
6 Slam balls or Pike ups (feet on rower)

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

Score: Time
TC: 15mins

Scaling options

Beginner
50-40-30-20-10 reps
Single unders
25-20-15-10-5 reps
Sit-ups

Intermediate
25-20-15-10-5 reps
Double unders
50-40-30-20-10 reps
Sit-ups

Accessory
Metcon (Weight)
3 sets for quality
8/8 Tall kneeling filly press
20 Banded Skull crushers
15 Banded standing angels
Rest 60 seconds

Score: Quality
TC: 20mins

Scaling options
N/A