Friday 12/8/2023

Written By Eric Johnson

Scripture

“Praise the Lord! Praise God in his sanctuary; praise him in his mighty heavens! Praise him for his mighty deeds; praise him according to his excellent greatness!”

‭‭Psalm‬ ‭150‬:‭1‬-‭2‬

Todays Workout

The video below includes warm up, GPP, accessory, SPP tips and cool down. Just press play and follow along. The text version is listed under the video

Full workout video:

https://youtu.be/ZLb-DrWtupQ?si=M28rIaxQ7v0s0UhP

Warm up

Video: https://youtu.be/rUUPk0kAqKg?si=LT6v0gShNiOboiwU

Text: https://docs.google.com/document/d/1-FpBurdil0m2wz4r5pEHjQkxtJG15spuAKggbLZwRH0/edit

GPP

8 rounds for time

  • 4 heavy back rack forward lunges

  • 20 second handstand hold

  • 40 battle rope slams

Scaling

Complete back rack forward lunges with dumbbells if needed. For handstand holds complete any variation of a pike. For battle rope slams substitute with light-moderate med ball slams

Middle School

  • Comple 10 minutes of handstand practice

Accessory

3x15 deficit calf raises

Cool down

  • :90 archer

Eric Johnson https://www.crossfitfullarmor.com
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Thursday 12/7/2023