Crank CrossFit

WARMUP: 5 MIN JUMP ROPE

WOD (WORKOUT OF THE DAY): ON-RAMP 7 ROUNDS FOR TIME 20 MIN. CAP

7 KB POWER SWINGS

14 JUMPING PULL UPS

20 SITUPS

WOD (WORKOUT OF THE DAY): LEVEL 1 7 ROUNDS FOR TIME 20 MIN. CAP

7 KB POWER SWINGS

7 CHEST TO BAR PULL UPS

20 SITUPS

COOL DOWN: 200 MED-BALL PARTNER FOWARD PASSES