Gym – CrossFit

He who has the Son has life; he who does not have the Son of God does not have life.
—1 John 5:12

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Warm-up

10 min of

200m run

1 tgu ea side

2 kb windmills ea side

5 kb halo’s ea direction

10 kb goblet squats

Metcon (Weight)

1 Round: Complete swings then situps

100 OH KB Swings

75 Sit Ups

Shoulder Press (10,5,3,1-1-1-1-1-1-1)

Shoulder Press (10, 5, 3,1-1 1-1-1-1-1)

10 reps w/ 55%

5 reps w/ 70%

1 set 3 reps with 80%

*7 sets of 1 rep with 90%

*NOT trying to establish a new 1