Tuesday 11/28/2023

Written By Eric Johnson

Scripture

“Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”

‭‭Joshua‬ ‭1‬:‭9‬ ‭

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/eycBieOCObY?si=kJ90bnGro5LTkXgF

Warm up

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

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

GPP

10 minutes for as many rounds and reps as possible

  • 10 lateral wall balls (R or L)

  • 10 lateral wall balls (R or L)

  • 200m row

Scaling

Use a 10ft target and a medicine ball between 10-20Ibs for lateral wall balls. If you do not have a rower complete 20 sumo deadlift high pulls

Middle School

  • 10 minutes lateral wall ball practice

Accessory

  • 3x:30 hallow body hold/30 rest

SPP

  • Testing week

Cool down

  • 2 minutes of seated rotation hold each side

Eric Johnson https://www.crossfitfullarmor.com
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