Crank CrossFit

WARMUP: 2 MIN JUMP ROPE / 3X 50 METER SPRINTS

WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN CAP

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

KB SDHP

MED BALL CLEANS

KB FRONT SQUATS / PLATE FRONT SQUATS

WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN CAP

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

EVERY SET OF 3 GO UP IN WEIGHT 10 LBS FROM STARTING WEIGHT EXAMPLE: 115, 1-2-3 / 125 4-5-6 / 135 7-8-7 / 145 6-5-4 ETC. OR STAY WITH SAME WEIGHT THROUGHOUT

SDHP M 115, 95, 75 / W 75, 55, 35

HANG CLEAN

BACK SQUAT

COOL DOWN: 50 OR 100 MOUNTAIN CLIMBERS