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Components

Annie

Metcon

Settings

Workout

Monday

Warm-up

2:00 Row* or Bike

Into...

2 Rounds
5 Bootstrappers
5 Up-Dog to Down-Dog
10/10 Wall Calf Stretch**
10ft Heel Walk
10ft Toe Walk
20 Mountain Climbers

*Increasing Pace: Min 1 - EZ to Mod, Min 2 - Mod to Hard
**Place the ball of Foot against Wall/Rig with Heel on the ground and the Leg straight. 1 Rep = Lean towards Wall, then Lean away.

Workout

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

60-50-40-30-20 for SU

Scaled
30-25-15-10

Time Cap: 10 min

Finisher

Metcon (1 Rounds for time)

3 SETS
500m Row or 1500m Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Push the pace and aim for consistent rounds

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, March 29, 2021

Male Clients

1

Jack
Berry

6:00 AM CrossFit

5:52

2

William
Striepeck

8:30 AM CrossFit

8:09

3

Lex
Egea

8:30 AM CrossFit

9:16

4

Eli
Brewton

6:00 AM CrossFit

7:31

Su,🍓

5

Bruce
Vredenburg

5:00 AM CrossFit

9:19

Recovery day

Female Clients

1

Lianne
San Andres

8:30 AM CrossFit

8:22

2

Emalie
Stepan

5:00 AM CrossFit

10:27

3

Mandy
Resmondo

5:30 PM CrossFit

6:40

4

Shelby
Makenzie

5:30 PM CrossFit

6:45

Singles

5

Bri
Pichler

5:30 PM CrossFit

6:48

6

Rachel
Vrooman

5:30 PM CrossFit

7:06

Singles

7

Amy
Abrams

6:00 AM CrossFit

7:39

Singles

8

Leigh
Green

8:30 AM CrossFit

7:55

Singles

9

Jessie
Pickett

8:30 AM CrossFit

8:08

Singles 60-50-40-30-20 Sit-ups as prescribed

10

Anita
Dean

4:30 PM CrossFit

8:12

Single unders

11

Amanda
Carrubba

6:00 AM CrossFit

8:15

Scaled. 30/25/15/10 SU

12

Crystal
Berry🫐

6:00 AM CrossFit

8:50

60/50/40/30/20 sus

13

Jordyn
Bennett

8:30 AM CrossFit

8:53

SUs, got a couple DUs

14

Emily
Werner

6:30 PM CrossFit

9:30

SU