Gym – CrossFit

[God] did this so that all the peoples of the earth might know that the hand of the LORD is powerful and so that you might always fear the LORD your God.
—Joshua 4:24

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Warm-up

20 minutes to complete

5 minutes jump rope, row, bike, ski

30 Air Squats (work on techniqe….don’t check the box)

20 Roll Over V Sits

30 PVC OHS (work on techniqe….don’t check the box)

15 Beat Swings

10 Cossack Squats

5 Front Squats (bar from rack, add weight)

Front Squat (5,5,5,5,5)

15 minutes to establish

performing sets of 5 add weight each time until a 5RM for the day is achieved.

Metcon (Time)

20 Minute CAP

Rx+: 25 Bar Muscle Ups & GHD Situps

75 Russian KB Swings #70/53

*50 Sit Up

*25 Burpee Pull Ups

*50 Sit Up

75/60 cal Standing Bike