Crank CrossFit

warmup: 50 air squats / 50 jumping jacks

WOD (WORKOUT OF THE DAY): ON-RAMP 30 min cap.

5 modified HSPU

10 kb / plate front squats

30 jumping pull ups

20 pushups

400 meter run

20 pushups

30 jumping pullups

10 kb / plate front squats

5 modified hspu

WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 30 min cap

“Standing Ovation”

5 Parallette HSPUs (head has to touch top of two 45lb bumpers)

10 Front Squats (185/135)

20 Clapping Pull ups

30 Clapping Parallette Push ups

400 meter Med-Ball Run (20/10)

30 Clapping Parallette Push ups

20 Clapping Pull ups

10 Front Squats

5 Parallette HSPUs

cool down: 75 weighted abs