Crank CrossFit

WARMUP: 400  METER RUN

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS FOR TIME OPTIONAL 4 20 MIN. CAP

20 KB POWER SWINGS M 35 / W 18

15 PUSHUPS

10 PULLUPS / 20 JUMPING PULLUPS

5 MHSPU

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS FOR TIME OPTIONAL 4 20 MIN. CAP

25 KB POWER SWINGS M 35 / W 18

20 JUDO PARALLETTE PUSHUPS

15 CHEST TO BAR PULLUPS

5 HSPU

COOL DOWN: PARTNER SITUPS 100, 100 SIDE TO SIDE SITUPS