Crank CrossFit

WARMUP:400 METER RUN / 25 SITUPS / 2X 20 SEC. WALL SPRINTS WITH A 10 SEC. BREAK IN BETWEEN

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS FOR TIME 25 MIN. CAP

30 AIR SQUATS

15 PUSHUPS

15 BOX JUMPS

20 DOUBLE UNDERS / 100 JUMP ROPES

WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS FOR TIME 25 MIN. CAP

50 AIR SQUATS

25 BOX JUMPS

25 PARALLETTE PUSHUPS

30 DOUBLE UNDERS / 150 JUMP ROPES

COOL DOWN: PARTNER WEIGHTED BARBELL WALKS EACH PARTNER WILL WALK 100 METERS WITH A WEIGHTED BARBELL ON THERE BACK M 135, 115, 95, 75 / W 95, 75, 55, 35. 100 METERS STARTS AT THE END OF TH BUILDING TO THE OTHER END (VICKY’S BAKERY).