Crank CrossFit

WARMUP: 800 METER RUN

WOD (WORKOUT OF THE DAY):  ON-RAMP 3 ROUNDS FOR TIME 25 MIN. CAP

20 WALL BALL SHOTS M 20 / W 10

20 SHOULDER PRESS M 55, 45 / W 25, 15

15 KB TURNS M35 / W 18

250 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS FOR TIME 25 MIN. CAP

30 WALL BALL SHOTS M 20 / W 10

10 SHOULDER PRESS M 95, 75 / W 55, 35

20 KB TURNS M 44 / W 26

250 METER RUN

COOL DOWN: 100 BACK EXTENSIONS, 100 SITUPS