Main – CrossFit
Abs are revealed in the kitchen, but they are built up in Annie. Thanks Adam – E
Warm-up
Short Warm Up
2 Minutes of Jump Rope
10 Push-ups
10 Wall Balls
10 PVC OHS
10 Pull-ups
10 Squats
30 second Samson
Weightlifting
Deadlift (10,6,4,4,1,1 – Build to 1RM in 20 Minutes)
Add weight every set til you get a 1RM. Between every set, perform 15-45 second “nose to wall” handstand hold.
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Some of you got to do Annie Saturday as a team, now you get to do it solo. If you want to RX +, skip this WOD and do the GHD Annie – BUT expect to be in pain for several days.
GHD Annie (Time)
GHD Annie
50-40-30-20-10
Double Unders
GHD Sit-ups
Cash Out
Metcon (Time)
50 Push-ups for time
Cool Down
Spend the time where needed, roll hip flexors, and stretch out quads and abs.
