Crank CrossFit

FRI.: TIME TO GET THOSE ABS READY FOR THE WEEKEND!

WARMUP: 800 METER RUN

WOD (WORKOUT OF THE DAY): ON-RAMP

4 MIN. AMRAP FOLLOWED BY 30 SEC. WALL SPRINT 30 SEC. BREAK (5X)

4 KNEE RAISES / CRUNCHES

4 SITUP PLATE TWIST M 35, 25 / W 15, 10

4 WEIGHTED SITUPS

4 LEG RAISES

WOD (WORKOUT OF THE DAY): LEVEL 1

4 MIN. AMRAP FOLLOWED BY 30 SEC. WALL SPRINT 30 SEC. BREAK (5X)

4 KNEE TO ELBOWS

4 SITUP PLATE TWIST M 45, 35 / W 25, 15

4 WEIGHTED SITUPS

4 TOES TO BAR

COOL DOWN: 100 MED-BALL CHEST PASSES