Girl WOD
Annie
Jump RopeBodyweight
Target Time
Sub-8 min (Elite), Under 12 min (Competitive), Under 18 min (Recreational)
WOD Description
Complete Double-Unders and Sit-ups in a 50-40-30-20-10 rep scheme as fast as possible.
50 Double-Under
50 Sit-up
40 Double-Under
40 Sit-up
30 Double-Under
30 Sit-up
20 Double-Under
20 Sit-up
10 Double-Under
10 Sit-up
Key Movements
2Sit-up
Scaling Options
• Double-Under: 2:1 Single-Under or 1:1 Single-Under
• Sit-up: substitute Anchored Sit-ups or Crunches
• No jump rope: substitute Jumping Jacks at 2:1
About Annie
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
In a descending rep scheme the first round is the longest. Plan your breaks before you start — for example, split the 21s into two or three sets so you stay ahead of fatigue — and try to finish the final round with unbroken sets.
Related WODs
#Double-Under#Sit-up#Jump Rope#Core