Crank CrossFit

WED.: THERE'S NO "I" IN TEAM

WARMUP: 3 MIN. JUMP ROPE / 10 AIR SQUATS WITH 2 SECOND PAUSE AT BOTTOM OF SQUAT

STRENGTH: 5-3-1 FRONT SQUATS (START WITH %70 OF 1RM (ONE REP MAX)) EXAMPLE M 50, 100, 150, 200 / W 25, 50, 75, 95

WOD (WORKOUT OF THE DAY): TEAM WOD 2-3 PEOPLE PER GROUP 3 ROUNDS FOR TIME  OPTIONAL 4 30 MIN. CAP

800 METER MED BALL RUN (PARTNERS RUN IN BACK OF EACH OTHER PERSON CARRYING THE BALL RUNS IN FRONT PASSING IT BACKWARDS TO OTHER PARTNERS TO CHANGE THE LEAD)

20 HIGH FIVE PUSHUPS (IF THERE IS 3 IN A GROUP ONE PARTNER WILL DO 20 SINGLE HANGS OFF THE GROUND PUSHUPS)

LISTEN TO WHAT THE LITTLE GIRL SAYS AT 11 SEC. EVEN SHE KNOWS WHAT IT SHOULD LOOK LIKE!!!!!

40 SDHP M 135, 115, 95, 75 / W 95, 75, 55, 35 (IF THERE IS 3 IN A GROUP YOU WILL DO 60 REPS INSTEAD OF 40)

COOL DOWN: REST