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.”

8/12/15

Warmup

MWOD:

10 each Hamstring IT Band Stretch

30 sec Glute Stretch

SWOD:

Front Squat 10×3 @135# (Every Minute)

WOD:

Metcon (Time)

500m Run

50 Box Jumps (20)

50 Toes to Bar Substitute

300m Run

30 Box Jumps (20)

30 Toes to Bar

200m Run

20 Box Jumps (20)

20 Toes to Bar

Cooldown/Recovery:

600m Fast Walk

Lacrosse Ball

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