Crank CrossFit

FRI.: TGIF CHILDREN….!

WARMUP: 15 MOD- BURPEES

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

WOD (WORKOUT OF THE DAY): ON-RAMP AMRAP (AS MANY ROUNDS AS POSSIBLE) 25 MIN. CAP

20 KB AMERICAN SWINGS M 35, 26 / W 18, 13

30 MED-BALL SITUPS M 20 / W 10

20 MOUNTAIN CLIMBERS (EACH SIDE)

WOD (WORKOUT OF THE DAY): LEVEL 1 AMRAP (AS MANY ROUNDS AS POSSIBLE) 25 MIN. CAP

20 KB AMERICAN SWINGS M 53, 44 / W 35, 28

30 MED-BALL SITUPS M 20 / W 10

40 MOUNTAIN CLIMBERS (EACH SIDE)

COOL DOWN: 70 MED-BALL PARTNER CHEST PASSES