Crank CrossFit

ANOTHER BEAUTIFUL FRIDAY

Good morning children! How do you all feel? Yesterday WOD (WORKOUT OF THE DAY) went extremely successful. Alot of you are beginning to push yourselves and break through some of your previous barriers, which is awesome. I hope to see you all later today. Take care.

WATCH THE VID. GET PUMPED! “PAIN IS CANDY”

STRENGTH: FRONT SQUAT 5×5 75-80% OF 1RM (ONE REP MAX)

WARMUP: 5MIN JUMP ROPE & 20 BURPEES

WOD (WORKOUT OF THE DAY): FOR TIME 4 ROUNDS

20 JUMPING/WALKING LUNGES / WEIGHTED OPTIONAL M 45LB / W 33LB

15 SHOULDER PRESSES M 75LB / W 43LB

15 MED BALL SLAMS M 20LB / W 1OLB

10 BOX JUMPS M 24″ / W 20″

COOL DOWN: WHEEL BARROWS STRETCH