Crank CrossFit

THURS.: HELLO GOOD MORNING!

WARMUP: MED-BALL CHEST PASSES 50 / 10 MOD-BURPEES

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS FOR TIME 30 MIN. CAP

400 METER RUN

20 BOX JUMPS

25 BACK EXTENSIONS

30 PUSH PRESSES M 55, 45, 35 / W 25, 15, 10

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

400 METER RUN

30 BOX JUMPS

25 BACK EXTENSIONS

20 PUSH PRESSES M 115, 95, 75 / W 75, 55, 35

COOL DOWN: REST