CrossFit Firebase Orlando

Annie

Squat Cycle
Front or Back Squat
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
1 Or more Reps at 95% of 1RM

Overhead Squats
4 sets of 5 reps
*Start light and increase weight each set

WOD
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Skill
5 OTM Strict Handstand Pushups + 5 OTM L-Sit Maximal Hold (Alternate) = 10 min

*Members scale to current skill level for strict HSPU per last weeks progressions
(Pike off Floor, 12”. 16”, 18”, 20”+, HSPU W/ Wall Climb, RX HSPU, Deficit HSPU)

Post your scores to the Whiteboard.

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.