Crank CrossFit

WARMUP: DYNAMIC WARMUP

STRENGTH: BACK SQUAT 5-3-1 (START WITH 70% OR 1RM (ONE REP MAX))

WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN. CAP

4 MIN. AMRAP FOLLOWED BY 1 MIN. BREAK 5 TIMES

50 METER BACK PEDAL (PLEASE BE CAREFUL)

10 FLOOR PRESSES M 53, 44, 35 / W 26, 18, 13

20 KB AROUND THE BODY PASS (EACH SIDE TOTAL 40) SAME WEIGHT AS FLOOR PRESSES IF POSSIBLE

30 TOTAL SIDE TO SIDE SITUPS (15 EACH SIDE) MED-BALL OR PLATE (LEGS OFF THE GROUND IN THE AIR)

WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN. CAP

4. MIN. AMRAP FOLLOWED BY 1 MIN. BREAK 5 TIMES

50 METER BACK PEDAL (PLEASE BE CAREFUL)

10 FLOOR PRESSES M 70, 60, 53 / W 44, 35, 26

20 KB AROUND THE BODY PASS (EACH SIDE TOTAL 40) SAME WEIGHT AS FLOOR PRESSES IF POSSIBLE

30 TOTAL SIDE TO SIDE SITUPS (15 EACH SIDE) MED-BALL OR PLATE (LEGS OFF THE GROUND IN THE AIR)

COOL DOWN: RELAY RACE 2-3 TEAMS (BEST OF THREE) PLACE 1. NO BURPEES 2. 15 BURPEES 3. 30 BURPEES