Crank CrossFit

THURS.: HAPPY B-DAY MOM & ALE!

WARMUP: 25 JUMPING JACKS / 25 FRONT JUMPING JACKS

WOD (WORKOUT OF THE DAY): ON-RAMP 7 ROUNDS FOR TIME 35 MIN. CAP

“IRASEMA”

800 METER RUN

5 MOD BURPEES (2 PULLUPS AFTER EVERY BURPEE OR 4 JUMPING PULLUPS)

10 OHS (OVERHEAD SQUATS)

20 DOUBLE UNDERS / 60 JUMP ROPES / 60 JUMPING JACKS

WOD (WORKOUT OF THE DAY): LEVEL 1 7 ROUNDS FOR TIME 35 MIN.CAP

“ALVAREZ”

1200 METER RUN

5 BURPEES (2 PULLUPS AFTER EVERY BURPEE OR 4 JUMPING PULLUPS)

10 OHS (OVERHEAD SQUATS)

20 DOUBLE UNDERS / 60 JUMP ROPES / 60 JUMPING JACKS

COOL DOWN: RELAX