We have a benchmark workout today. This is a play on the CrossFit Benchmark “Annie.” The work is a couplet of double unders and sit-ups that is done in a descending rep count of 50-40-30-20-10. The kicker is that you would normally run 400 meters between each round. Do to the recent weather, we will probably not be able to run today so there will be substitutions available with rowing and biking. Have fun with this one today!

EXTENDED WARM-UP

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

NCFIT BENCHMARK WORKOUT

“RANNIE” 

FOR TIME 

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional