Crank CrossFit

WEDNESDAY TEAM WOD (WORKOUT OF THE DAY)

I hope you all didn’t wake up to soreness especially in your lower back area. I was really excited yesterday to see some new faces in the gym pushing themselves during the WOD (WORKOUT OF THE DAY). Tia Luany you kicked major butt and your attitude during the WOD’s to continue to push is inspiring to us all. I’m expecting some big classes today for the 5:15 & 6:15 PM class so we will be doing a team WOD. Don’t let me down now by not show up. You guys are doing great. Keep up the good work. Try to bring GLOVES very important for today…!

STRENGTH: WORK ON YOUR KIPPING PULL UP TECH.

WARMUP: 20 SQUAT JUMPS / 2x 50 METER SPRINTS / 20 JACARE STYLE PUSH UPS

WOD (WORKOUT OF THE DAY): THIS WILL BE A TEAM WOD FOR TIME IN GROUPS OF 2

100 FOWARD MED BALL THROWS

6x 50 METER WHEEL BARROWS / EACH PARTNER SHOULD DO THIS 3x

100 MED BALL THROWS SIDE WAYS

6x 50 METER PARTNER PIGGY BACK/FIRE MAN WALKS / EACH PARTNER SHOULD DO THIS 3x

100 MED BALL SIT UPS

COOL DOWN: 20 JACARES & STRETCH