Crank CrossFit

TUES.: RUN RUN RUN!

WARMUP: 15 CHEST TO BAR PULL UPS / 50 AIR SQUATS

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS OPTIONAL 4 FOR TIME 25 MIN. CAP

400 METER RUN / OPTIONAL ROUND 4 250 METER RUN

ROUND 1 12 AMERICAN KB SWINGS / ROUND 2 12 POWER KB SWINGS / ROUND 3 RUSSIAN KB SWINGS / ROUND 4 12 AMERICAN KB SWINGS M 35 / W 18

ROUND 1 24 AB MAT SIT UPS / ROUND 2 24 LEG RAISES / ROUND 3 24 KNEE RAISES / ROUND 4 24 AB MAT SIT UPS

WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS OPTIONAL 5 FOR TIME 25 MIN. CAP

400 METER RUN / OPTIONAL ROUND 5 250 METER RUN

ROUND 1 15 AMERICAN KB SWINGS / ROUND 2 15 POWER KB SWINGS / ROUND 3 15 RUSSIAN KB SWINGS / ROUND 4 15 AMERICAN KB SWINGS / ROUND 5 15 POWER KB SWINGS M 44 / W 26

ROUND 1 30 AB MAT SIT UPS / ROUND 2 30 TOES TO BAR / ROUND 3 30 KNEES TO ELBOWS / ROUND 4 30 AB MAT SIT UPS / ROUND 5 30 TOES TO BAR

COOL DOWN: INDIVIDUAL STRETCHING