Gym – CrossFit

But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.
—2 Corinthians 12:9

View Public Whiteboard

Warm-up

20 minutes to complete

5 minutes row, bike, or ski

30 Air Squats (work on techniqe….don’t check the box)

20 Roll Over V Sits

30 PVC OHS (work on techniqe….don’t check the box)

15 Beat Swings

10 Cossack Squats

50 Russian KB (its meant to warm up hips)

Metcon (AMRAP – Rounds)

AMRAP 19 Minutes

5 DB Renegade Rows

10 DB Burpees

15 DB Step Ups 24″/20″
use a weight that is fairly consistent. There are not enough pairs of each to set a Rx weight