Crank CrossFit

WED.: RUN, SWING, PULL.

WARMUP: 3 MIN. JUMP ROPE OR DOUBLE UNDERS SKILL WORK / 40 AIR SQUATS

WOD (WORKOUT OF THE DAY): ON-RAMP 35 MIN. CAP

800 METER RUN

36 KB SWINGS M 35, 26 / W 18, 13

18 PULLUPS / 36 JUMPING

400 METER RUN

24 KB SWINGS

12 PULL UPS / 24 JUMPING

200 METER RUN

12 KB SWINGS

6 PULLUPS / 12 JUMPING

WOD (WORKOUT OF THE DAY): LEVEL 1 35 MIN. CAP

1200 METER RUN

63 KB SWINGS M 53, 44 / W 35, 26

36 PULL UPS

800 METER RUN

42 KB SWINGS

24 PULL UPS

400 METER RUN

21 KB SWINGS

12 PULL UPS

COOL DOWN: REST