Crank CrossFit

WARMUP: 5X 50 METER SPRINTS

WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN. FOR TIME

400 METER RUN

20 KB SINGLE SWINGS M 35 / W 18 (EACH SIDE)

15 TOES TO BAR / FLOOR RAISES

10 CHEST TO BAR PULL UPS / 20 JUMPING PULL UPS

5 HSPU / 10 MHSPU

400 METER RUN

20 TOES TO BAR / FLOOR RAISES

15 KB SINGLES SWINGS

10 HSPU / 15 MHSPU

5 CHEST TO BAR PULL UPS / 10 JUMPING PULL UPS

400 METER RUN

20 CHEST TO BAR PULLUPS / 40 JUMPING PULLUPS

15 HSPU / 20 MHSPU

10 TOES TO BAR / FLOOR RAISES

5 KB SINGLE SWINGS

400 METER RUN WEIGHTED RUN M 20 / W 10

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

400 METER RUN

20 KB SINGLE SWINGS M 44 / W 26 (EACH SIDE)

15 TOES TO BAR

10 CHEST TO BAR PULL UPS

5 HSPU / 10 MHSPU

400 METER RUN

20 TOES TO BAR

15 KB SINGLES SWINGS

10 HSPU / 20 MHSPU

5 CHEST TO BAR PULL UPS

400 METER RUN

20 CHEST TO BAR PULLUPS

15 HSPU / 30 MHSPU

10 TOES TO BAR

5 KB SINGLE SWINGS

400 METER RUN WEIGHTED RUN M 20 / W 10