Gym – CrossFit

For by him [Jesus] all things were created: things in heaven and on earth, visible and invisible, whether thrones or powers or rulers or authorities; all things were created by him and for him.
—Colossians 1:16

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Warm-up

15 minutes

5 min, row bike or ski

20 pass throughs

20 air squats

10 cossack squats

10 Straight Leg Raises

10 Step Ups

5 Box Jumps

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Now start ramping up to workout weight

*5 Deadlifts (Each round, increase the weight on the bar movements until you get up to the working weight

Metcon (3 Rounds for time)

3 Rounds for Time

21/18 Cal Assault Bike

15 Deadlifts #185/125

9 Burpee Box Jump Overs 30″/24

– Rest 3 mins b/t sets –

– 7 min time cap per round –