Iron Grip CrossFit – CrossFit
If you are good at jumprope, push that mile. If not, throttle back a little, save some of the energy for the jumprope. The nice thing is, “Annie” is very front loaded. There are 180 reps in the 50-40 section, and 120 in the 30-20-10, so pace those first two sets, and pick up the intensity on those last three. Easy enough, right? Plus, rope climb skill! Just for fun! Yay!
Skill
Rope Climb Technique
Fitness
F: Metcon (Time)
For Time:
1 Mile Run
Directly Into…
75-60-45-30-15:
Single Unders
AbMat Sit-ups
Open & Performance
OP: Hip Hop (Time)
For Time:
1 Mile Run
Directly Into…
50-40-30-20-10:
Double Unders
AbMat Sit-ups