Gym – CrossFit

Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come!
—2 Corinthians 5:17

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Warm-up

15 minutes for following:

5 minutes light cardio style to get blood flowing

then 1-2 rounds of

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)

3 RFT:

15 Wallballs #20/#14

25 OH KB Swings #53/#35

Instructions

Rest 5 minutes after you finish then begin front squat from rack

Front Squat (3-3-3)

after a few ramp up sets perform 3 “working sets” of 3 reps with same weight