Crank CrossFit

WED.: MET-CON / CORE DAY!

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): 5 ROUNDS FOR TIME 30. MIN CAP WORK WITH A PARTNER

5 SUMO DEAD LIFTS & HIGH PULLS 1/4, 1/2, 3/4, 1 BODY WEIGHT (1 SDL + 1 SDHP= 1 REP YOU NEED TO DO 5 REPS A TOTAL OF 5 SDL & 5 SDHP

10 KB FIGURE 8′S (EACH SIDE) M 53, 44, 35 / W 35, 26, 18

5 BOX JUMPS M 24, 20″ / W 20, 16″

10 PLATE SITUP GET UPS M 45, 35, 25 / W 25, 15, 10

5 HALF MOONS (SAME WEIGHT AS PLATE SITUP GET UP) (EACH SIDE)

COOL DOWN: 400 METER RUN 30 SECOND BREAK 250 METER RUN 20 SEC BREAK 200 METER RUN 10 SEC BREAK 100 METER RUN