Crank CrossFit

WED.: THE MAGICAL HUMP DAY! HAPPY B-DAY MICHELLE BIG 21!

HAPPY 21ST B-DAY MICHELLE……..1

WARMUP: UP DOWNS

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

50 SLAM BALLS M 20 / W 10

50 WEIGHTED JUMPING LUNGES (SAME PLATE AS SITUPS & 50 EACH SIDE A TOTAL OF 100)

50 PUSHUPS (HANDS COME OFF THE FLOOR EVERY TIME) / MOD PUSHUPS

50 PLATE SITUPS M 25 / W 15, 10

50 MOUNTAIN CLIMBERS (50 EACH SIDE A TOTAL OF 100)

800 METER RUN

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

50 SLAM BALLS M 20 / W 10

50 WEIGHTED JUMPING LUNGES (SAME PLATE AS SITUPS & 50 EACH SIDE A TOTAL OF 100)

50 PUSHUPS (HANDS COME OFF THE FLOOR EVERY TIME)

50 PLATE SITUPS M 45, 35 / W 25, 15

50 MOUNTAIN CLIMBERS (50 EACH SIDE A TOTAL OF 100)

1200 METER RUN

COOL DOWN: REST REST REST FUN STUFF TOMORROW!