Tuesday 12/12/2023

Written By Eric Johnson

Scripture

“But the one who endures to the end will be saved.”

‭‭Matthew‬ ‭24‬:‭13‬ ‭

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/BVFhqKMClHY?si=O1xzc-x17G6JOcmB

Warm up

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

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

GPP

5 rounds for max reps each round

  • :30 Ring rows

  • :30 rest

  • :30 double unders

  • :30 rest

  • :30 alternating DB snatches

  • :30 rest

Scaling

Choose a ring row variation that works best. Complete single unders instead of double unders if needed. Use a moderate-heavy weight for DB snatches

Middle School

  • Complete 10 minutes of double under practice

Accessory

3x :20 split squat hold (R)/:20 rest/:20 split squat hold (L)/:20 rest

Cool down

  • 2 minute hamstring stretch

Eric Johnson https://www.crossfitfullarmor.com
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