Public Whiteboard

Auto Scroll Page

Components

"RANNIE"

Settings

Workout

Friday

Warm-up

2 ROUNDS FOR QUALITY
25’ Walking High Kicks
25’ Toe Walk
25’ Walking Staggered Stance Good Mornings
25’ Heel Walk
25’ High Knees
25’ Butt Kickers

Into…

2-3 ROUNDS
30 Single Unders
20 Slow Deadbugs
10 Shoulder Taps
10 Plate Around the Worlds + :20 OH Hold

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK...
Practice HS Hold or HS Walk

(No Measure)

Workout

"RANNIE" (Time)

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down

FOR RECOVERY
5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)

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