Crank CrossFit

FRIDAY THE START OF OUR WEEKEND

Tough WOD (WORKOUT OF THE DAY) yesterday but everyone stayed tough and pushed threw it. I was really happy to see some new faces in the gym like Amanda pushing herself. The rest of you are doing phenominal in your fitness levels and are all rising incredibly fast. You should be proud of yourselves. Yesterday I saw Gaby doing push ups like nothing same with Fifie & Matt. Great great job. Keep it up. Todays treat is posted below.

THE BEGINNING

THE END

STRENGTH: WORK ON YOUR SKILLS RINGS, PULL UPS, JUMP ROPE, OLYMPIC LIFT MOVEMENTS

WARMUP: 400 METER JOB / 2x 50 METER SPRINTS / 50 JUMPING JACKS

WOD (WORKOUT OF THE DAY): AMRAP (AS MANY ROUNDS AS POSSIBLE) IN 20 MIN.

5 SHOULDER PRESS

10 KNEES TO ELBOWS

10 SQUAT JUMPS

5 AROUND THE WORLDS M25 LB / W10 LB 

COOL DOWN: 800 METER RUN / 100 JUMPING JACKS