WARMUP
8 min AMRAP
1 min cardio
:30 jump rope
3 inchworms w/ push-up
3 burpees
10 sit-ups
Then…
3 min Coaches Mobility
STRENGTH
Bench Press Waves
3 Rounds (9 sets)
7 @ 65
5 @ 75
3 @ 85
**Rest no more than 2 min between sets.
WOD
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit-ups
**You must have a judge or a video to go for the board. Shoulders must touch the ground, and pass in line with the knees for the sit-up Rep to count. Judges— be strict! The Open is coming 🙌
OPTIONAL POST WOD
8 min AMRAP
:30 Plank
10 American KB Swings
3-5 Push-ups
CrossFit Reserve 