Crank CrossFit

MASTER TARSIS HUMPHREYS CURRENT 2010 WORLD JIU JITSU BLACK BELT MIDDLE-HEAVY WEIGHT CHAMPION WILL BE OPENING HIS ACADEMY ALLIANCE MIAMI INSIDE CRANK CROSSFIT. TAKE THIS OPPORTUNITY TO LEARN FROM ONE IF NOT THE BEST JIU-JITSU PRACTITIONER CURRENTLY IN THE WORLD. HE WILL BE GIVING JIU-JITSU CLASSES TUES., THURS., AND FRI. AT THE GYM AT 8:00PM. ENJOY THE VIDEO BELOW.

WARMUP: 5 MIN. JUMP ROPE OR WORKING ON YOUR DOUBLE UNDERS

WOD (WORKOUT OF THE DAY): ON-RAMP 10 ROUNDS FOR TIME 20 MIN CAP

20 JUMPING PULL UPS

10 PARALLETE DIPS

10 SITUPS

10 AIR SQUATS

WOD (WORKOUT OF THE DAY): LEVEL 1 10 ROUNDS FOR TIME 20 MIN CAP

10 PULLUPS

10 RING DIPS

10 SITUPS

10 AIR SQUATS

COOL DOWN: 800 METER RUN / 10 HSPU OR 10 MOD-HSPU