Crank CrossFit

WARMUP: ACTIVE STRETCHING WITH PVC

WOD (WORKOUT OF THE DAY): ON-RAMP 30 MIN. CAP

ONE ROUND OF CINDY CONSIST OF 5 PULL UPS / 10 JUMPING PULL UPS, 10 SITUPS, 15 SQUATS

15 MED BALL CLEAN AND JERKS

3 ROUNDS OF CINDY

15 MED BALL CLEAN AND JERKS

3 ROUNDS OF CINDY

15 MED BALL CLEAN AND JERKS

WOD (WORKOUT OF THE DAY): LEVEL 1 30 MIN. CAP

ONE ROUND OF CINDY CONSIST OF 5 PULL UPS, 10 SITUPS, 15 SQUATS

10 CLEAN AND JERKS M 90 / W 45

5 ROUNDS OF CINDY

10 CLEAN AND JERKS M 90 / W 45

5 ROUNDS OF CINDY

10 CLEAN AND JERKS M 90 / W 45

COOL DOWN: 400 METER RUN