Crank CrossFit

WARMUP: 3 MIN JUMP ROPE, 50 JUMPING JACKS, 50 FRONT JUMPING JACKS

WOD (WORKOUT OF THE DAY): ON-RAMP 2 ROUNDS OPTIONAL 3 30 MIN CAP

200 METER KETTLEBELL LUNGES M 26 / W 18

400 METER RUN

30 BOX JUMPS M 24″ / W 20″

15 WALL BALL SHOTS M 20 / W 10

WOD (WORKOUT OF THE DAY): LEVEL 1 2 ROUNDS OPTIONAL 3 30 MIN CAP

200 METER KETTLEBELL LUNGES M 35 / W 26

400 METER RUN

50 BOX JUMPS M 24″ / W 20″

25 WALL BALL SHOTS M 20 / W 10