Crank CrossFit

WARMUP: AIR SQUATS, 200 METE RUN

WOD (WORKOUT OF THE DAY): ON-RAMP 40 MIN CAP

150 OHS

100 KB SWINGS WITH TURN

100 BACK EXTENSIONS

150 SITUPS

WOD (WORKOUT OF THE DAY): LEVEL 1 40 MIN CAP

300 OHS

200 KB SWINGS WITH TURN

200 BACK EXTENSIONS

300 SITUPS