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Components
"RANNIE"
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Monday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (1/4)
Workout
Monday
Warm-up
AMRAP x 7 MINUTES
100m Run
12 Deadbugs
12 Bird Dogs
35 Single Unders
At the 3:30 Mark Switch too
100m Run
10 Alt. V-Ups
12 Ankle Roll Outs
30 Double Unders
Workout
"RANNIE" (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Post-Workout Strength
Metcon (Weight)
3-4 SETS FOR QUALITY
15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)
15 Slow DB Glute Bridge-Up
-Rest 1:00 b/t Sets-
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 20, 2021
Male Clients
1
Nick
Derksen
CrossFit: 8:30 AM
19:59
500m row
Female Clients
1
Á'a:líya
Warbus
CrossFit: 12:00 PM
20:32
2
Jessica
Horn
CrossFit: 4:00 PM
17:59
Row
3
Courtney
Derksen
CrossFit: 8:30 AM
19:54
Mix of single/doubles 400m Row instead of run
4
Gwendolyn
Point
CrossFit: 8:30 AM
20:58
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