Crossfit Workouts and the Ramblings of a Man seeking complete Sanctification. Romans 12:1 “I appeal to you therefore, brothers, by the mercies of God present your bodies as a living sacrifice, holy and acceptable before God, which is our spiritual worship.”


Warmup: 20 Jumping Jacks, 10 Reverse Jumping Jacks, 20 Tap Backs, Windmills (S,M,L), 10 Bent Over Sways, 10 Long Lunge Point Backs, 20 Hamstring Stretches, 30 sec. Calf Stretch, 20 half Squats


Bench Press (135) 5×5


3 Rounds
30 Dumbbell Thrusters 15#
100 Jump Ropes

5k Bike Ride


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