Gym – CrossFit

Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go.
—Joshua 1:9

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Warm-up

15 minutes for following:

5 minutes light cardio style to get blood flowing

30 seconds Samson Stretch ea side

15 pvc pass throughs

10 pvc ohs

10 pvc sdlhp

10 t2b/knee raises

5 pull ups

10 push ups

Metcon (AMRAP – Rounds and Reps)

For Time

AMRAP 6 minutes

21 Cal Row

21 Shoulder to Overhead 95/65

Rest 3:00

AMRAP 6 minutes

18 Cal Row

15 Shoulder to Overhead 115/75

Rest 3:00

AMRAP 6 minutes

15 Cal Row

9 Shoulder to Overhead 135/95