Crank CrossFit

FRI.: TGIF!

WARMUP: PARALLETE SIDE TO SIDE, FRONT TO BACK 40

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

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

MED-BALL CLEAN AND JERK

PLATE SITUP GET UPS M 35 / W 15

AIR SQUAT

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

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

C&J M 115, 95, 75 / W 77, 55, 33

PLATE SITUP GET UP M 45 / W 25

AIR SQUAT

COOL DOWN: 800 METER RUN