Crank CrossFit

THURS.: THANK YOU MARCEL! MAY I HAVE ANOTHER!

WARMUP: 5 MIN JUMP ROPE

WOD (WORKOUT OF THE DAY): ON-RAMP 30 MIN. CAP

21, 18, 15, 9, 6, 3

FRONT PLATE PRESSES M 35 / W 15

BENT OVER ROWS M 35 / W 15

KB WOOD CHOPS M 26 / W 18

250 METER RUN AFTER EVERY SET

WOD (WORKOUT OF THE DAY): LEVEL 1 30 MIN. CAP

21, 18, 15, 9, 6, 3

FRONT PLATE PRESSES M 45 / W 25

BENT OVER ROWS M 45 / W 25

KB WOOD CHOPS M 35 / W 26

250 METER RUN AFTER EVERY SET

COOL DOWN: 100 WEIGHTED SIDE-TO-SIDE SITUPS M 45 / W 25