Injured Annie

CrossFit Boro – CrossFit

Our pre-WOD work is structured around building upper back and shoulder strength. Putting some focused effort toward these areas will better prevent injury and improve performance greatly throughout a multitude of the CrossFit movements.

The WOD is a spin on the classic benchmark workout “Annie” (Double Unders and AbMat Sit-Ups). We subbed dubs (haha) for rowing. This will be a nice cardio and core challenge to cap off a great week!

View Public Whiteboard

A: Metcon (Weight)

4 Sets of:

12 1-Arm KB Row, right

12 1-Arm KB Row, left

50-ft OH Waiter Carry, right

50-ft OH Waiter Carry, left

Same KB for row and carry

No rest between rounds

B: Metcon (Time)

For Time

50-40-30-20-10

AbMat Sit-Ups

Cal Row

Mobility

banded overhead distraction

banded hip opener

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