Crank CrossFit

WED.: HUMP DAY!

WARMUP: 5 HSPU, 10 KNEE TO ELBOWS, 10 TOES TO BAR, 5 BURPEES

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

100 JUMP ROPES

50 WEIGHTED JUMP SQUATS M 45 / W 33

100 MOUNTAIN CLIMBERS

50 WALL BALL SHOTS M 20 / W 10

100 JUMP ROPES

50 KB AMERICAN SWINGS

100 MOUNTAIN CLIMBERS

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

100 JUMP ROPES

30 WEIGHTED JUMP SQUATS M 45 / W 33

80 MOUNTAIN CLIMBERS

30 WALL BALL SHOTS M 20 / W 10

100 JUMP ROPES

30 KB AMERICAN SWINGS

80 MOUNTAIN CLIMBERS

COOL DOWN: 1200 METER RUN