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.”




3 (30 sec) Banded Quad Hip Stretch

10 each Abductor Band Stretch


5x Max Handstand Holds


63 kettlebell swings (20lb)

30 body weight rows

42 kettlebell swings (20lb)

25 body weight rows

21 kettlebell swings (20lb)

15 body weight rows


3 Rounds

30 sec Plank

10 Sit-ups

10 Reverse Crunches

10 Sitting Twists


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