Crank CrossFit

MON.: THE START TO A AMAZING WEEK!

WARMUP: 5 MIN. JUMP ROPE

STRENGTH: FRONT SQUAT 5-3-1 (START WITH 70% OF 1RM (ONE REP MAX))

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME 30 MIN. CAP

“1/2 KELLY”

200 METER RUN

15 BOX JUMPS

15 WALL BALL SHOTS

WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 30 MIN. CAP

“KELLY”

400 METER RUN

30 BOX JUMPS

30 WALL BALL SHOTS

COOL DOWN: REST STRETCHING ON OWN