2.2.2022 ANNIE CAPPED


JACK AND ERIC

Warm-up:
Row 1 K
(10)3 Reverse Hyper
Dynamic Stretch

Strength:
Deadlift
Here is a rep scheme to help you get ready for the 1 RM Deadlift.
10    8    6    4   (2)

WOD: ANNIE CAPPED

For Time:
50-40-30-20-10 reps of
Double-Unders
Sit-ups

Time Cap 10 min

If you finish ANNIE rest 1 minute, If you get time capped rest 1 minute at the 10 min. mark, then start your 5 min segment to determine your 1RM DEADLIFT.

Icing:
KOT – Reverse Nordic 20 Reps
KOT – 1 min. Calf Stretch each leg on Slant Board.

Thank you Stand Firm CrossFit.

Jared, Kayla and their new addition, Roger,  want to thank everyone who contributed to the DIAPER DRIVE.  They are very touched by your generosity.