Crank CrossFit

MON.: SAY HELLO TO OUR NEW STRENGTH PROGRAM!

STRENGTH PROGRAM: BACK SQUAT 5-3-1 FOR TIME 10 MIN. CAP (2-3 PEOPLE PER GROUP OF EQUAL STRENGTH)

(START WITH A 70% 1MR (ONE REP MAX) AND GO FROM THERE) EXAMPLE START M 200, 150, 100 / W 150, 100, 50 FOR THE FIRST 5 AND GO UP FROM THERE.

WARMUP: QUICK DYNAMICS / 10 AIR SQUATS WITH A 2 SEC. PAUSE  AT THE LOWEST POINT OF THE SQUAT

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS OPTIONAL 4 25 MIN. CAP

200 METER RUN

20 WALL BALL SHOTS M 20 / W 10

15 PULLUPS / 30 JUMPING PULL UPS

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS OPTIONAL 4

200 METER RUN

20 WALL BALL SHOTS M 20 / W 10

15 PULLUPS

COOL DOWN: IF YOU WERENT ABLE TO FINISH THE STRENGTH PROGRAM FOR TODAY FINISH IT UP