Gym – CrossFit

[Zechariah prophesied concerning John,] “You, my child, will be called a prophet of the Most High; for you will go on before the Lord to prepare the way for him, to give his people the knowledge of salvation through the forgiveness of their sins, because of the tender mercy of our God.”
—Luke 1:76-78

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Warm-up

5 min of interval style bike/row

2 minutes T-Spine mobility on roller

2 minutes/side hip flexor stretch

15 PVC pass throughs

3 x 10 seconds OHS hold at bottom position (try for perfect hold)

20 BPA

30 sec/side side plank

10 Perfect air squat

Metcon (Time)

In a 4 minute window:

115 DU

Max reps OHS#115/75

*Rest 4 minutes between intervals. Continue until 65 OHS have been achieved.