Gym – CrossFit

This is what the Lord says, “Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the desert and streams in the wasteland.”
—Isaiah 43:16,18-19

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Warm-up

18 minutes for following:

5 minutes light cardio style to get blood flowing

then 3 rounds of or 15 minutes

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 (Time)

For time:

21 Deadlifts

400m Run

9 Box Jumps

18 DL

400m Run

7 Box Jumps

15 DL

400m Run

5 Box Jumps

12 DL

400m Run

3 Box Jumps

Rx: #225/#155 & 24″/20″

Rx+: #275/#185 & 30″/24″ (must jump)