07/21/2021
Announcements
Open Gym during all Wednesday classes! Today we take on the CrossFit Benchmark "Annie" See the video below for a little history on the WOD. This is a great Benchmark to get under your belt. It is intended to be a fast pace workout. There will be plenty of time to work on some gymnastic skills or make up a lift from last week before hand.
Gymnastic Pulls (Perform a group of sets and reps)
Pull-up Chart Progression
Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression
Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups