Wednesday 11/29/2023

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/SVPEuEy_T4Y?si=MdNvV4ZsaiDna7N7

Warm up

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

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

GPP

6 rounds for time

  • 5 L-pull ups

  • 15 burpee box jump overs

Scaling

L-pull ups can be scaled by completing 5 hanging leg raises or knees to chest followed by 5 pull ups. Bands can also be used for pull ups. Use a 20-24” box for burpee box jump overs.

Middle School

  • 10 minutes burpee box jump over practice

Accessory

  • 3x20 lateral band walks

SPP

  • Testing week

Cool down

  • 2 minutes seated banded hamstring stretch

Eric Johnson https://www.crossfitfullarmor.com
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