Gym – CrossFit

Do not work for food that spoils, but for food that endures to eternal life, which the Son of Man will give you. On him God the Father has placed his seal of approval.
—John 6:27

View Public Whiteboard


2-3 minutes on bike, ski, or row (choose)

THEN 10 minutes to go through this AND be at working squat weight for metcon

3 inchworms + push up

10 alt lunges

5 back squats with bar (add weight ea time around)

5 sit ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 minutes

6 Handstand Push-Ups

12 Box Jumps 24″/20

18 Back Squats #185/135

24 AbMat Sit-Ups

30 cal Air Bike