Gym – CrossFit

The tongue that brings healing is a tree of life, but a deceitful tongue crushes the spirit.
—Proverbs 15:4

View Public Whiteboard

Warm-up

15 minutes

20 Single Unders (progress into DU if you have them)

10 Straight Leg Raises

10 Downward Dogs (with push ups for some, but don’t go to fatigue)

5 beat swings

*2 hang power cleans

*2 front squats

*progress in weight

Each round, increase the weight on the bar movements until you get up to the working weight

Metcon (Time)

For Time

Buy-In:

300 Double Unders

1-2-3-4-5-6-7-8-9-10 reps of:

Strict Pull Ups

Power Clean #135/95

Buy-Out:

300 Double Unders