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.”

8/14/15

Warmup

MWOD:

3 (30 sec) Banded Quad Hip Stretch

10 each Abductor Band Stretch

SWOD:

5x Max Handstand Holds

WOD:

63 kettlebell swings (20lb)

30 body weight rows

42 kettlebell swings (20lb)

25 body weight rows

21 kettlebell swings (20lb)

15 body weight rows

Cashout:

3 Rounds

30 sec Plank

10 Sit-ups

10 Reverse Crunches

10 Sitting Twists

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