Crank CrossFit

TUES.: LET'S DO THIS

WARMUP: 200 METER RUN / 10 PUSHUPS / 10 MOD-BURPEES

SKILL WORK: KIPPING PULL UPS (EVERYONE SHOULD PARTICIPATE ON-RAMP / LEVEL 1)

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

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO START

21-15-12-3

PUSH PRESSES M 75, 65, 55, 45 / W 45, 35, 25, 15

KB POWER SWINGS M 35, 26 / W 18, 13

AROUND THE WORLDS M USE THE SAME WEIGHT FOR KB / W USE THE SAME WEIGHT FOR KB

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO FINISH

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

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO START

21-15-9-3

PUSH PRESSES M 155, 135, 115, 95 / W 95, 75, 55

KB POWER SWINGS M 53, 44 / W 35, 26

AROUND THE WORLDS M USE THE SAME WEIGHT FOR KB / W USE THE SAME WEIGHT FOR KB

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO FINISH

COOL DOWN: 5-10 MIN. REVIEWING ON SKILL WORK (KIPPING PULLUPS)