Gym – CrossFit

Isaiah 25:1
O LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done marvelous things, things planned long ago.

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Warm-up (No Measure)

WARMUP (all the animals)
300M run

:30 L-sit hold

10x cat/cow

10x bird-dogs

20m bear crawl

Bench Press (3-3-3…)

In 15 minutes, work up to a heavy 3 rep for today

Metcon (Time)

Jelly Belly
50 AbMat SU, 200m KB/DB carry*, 10 DL

40 AbMat SU, 200m KB/DB carry*, 8 DL

30 AbMat SU, 200m KB/DB carry*, 6 DL

20 AbMat SU, 200m KB/DB carry*, 4 DL

10 AbMat SU, 200m KB/DB carry*, 2 DL

*Rx – 225/155 DL and 50/35 KB/DB

*On the Double KB Carry:

Meters 0-100 – Left KB in Front Rack, Right KB in Hang.

Meters 101-200 – Right KB in Front Rack, Left KB in Hang.