Crank CrossFit

Saturday 10:00AM

We had a quick and intense WOD (WORKOUT OF THE DAY) yesterday so I hope all of you are ready for something a bit more challenging. I expect alot of you to find the power to get up early today to participate in this great WOD I have proggramed for all of you.

STRENGTH: OLYMPIC LIFTING TECH.

WARMUP: 5 MIN. JUMP ROPS & 400 METER JOG

WOD (WORKOUT OF THE DAY): 5 ROUNDS FOR TIME

400 METER RUN

15 SDHP (SUMO DEADLIFT HIGH PULLS)

15 DIPS PARALLETTES / RINGS

15 SITUPS WEIGHTED OPTIONAL M15 LB / W10 LB

15 BURPEES

COOL DOWN: STRETCH