In lieu of one of my favorite CrossFit workouts "Annie" . . . I am posting an AMPED up version of this workout that is quick, yet effective, with only minimal space and equipment required. If you are not familiar with CrossFit benchmark workouts, they are all named after females. Why you ask? The President and Founder of CrossFit, Greg Glassman, thought that anything that leaves you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.....which is what almost all CrossFit workouts do to you! The workout "Annie" consists solely of double under jump-roping and sit-ups. Sounds easy right? Nope, it is the epitome of high intensity! The amped up version below is with the bonus movement of squats....therefore you will be working your glutes, hamstrings, abs, and getting in your cardio!
perform 50 repetitions of each movement before you move onto 40 reps, 30, and so on.... 50-40-30-20-10
Double Unders (if you cannot do double under jump-roping quite yet just double the amount of singles)
Sit-Ups (anchor your feet)
Air Squats (be sure you squat below parallel to get the full range of motion)
Be sure to record your time and perform this workout again in a few months to see if you can beat your old time! 3-2-1......
AUTHOR: Sydney Steinbrenner