ANNIE

J5 CrossFit – CrossFit

ok week 1 of bench mark testing folks. lets get after it.

Warm-up

coaches choice

Mobility

quad smash 2 min ea side

calf smash 2 min ea side

Skill Practice

open practice to focus on your aug goals

10 min \

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
will be testing this again folks so lets focus on intensity

Extra Credit

3 rounds not timed

row 1000 m

20 dumbbell snatch alt 50

20 ghd situps