Wednesday 4/3/2024

Written By Eric Johnson

Scripture

“And when he had said this, he breathed on them and said to them, “Receive the Holy Spirit. If you forgive the sins of any, they are forgiven them; if you withhold forgiveness from any, it is withheld.”

‭‭John‬ ‭20‬:‭22‬-‭23‬ ‭

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)

GPP

18 minutes for max rounds and reps

  • 1 DB hang clean and split jerk

  • 1 DB hang clean and split jerk

  • 100m carry

  • :30 plank

  • Increase by 1 DB hang clean and split jerk each round

Scaling

Choose a weight that’s moderate

Accessory

  • 5x5 tempo banded lat pull down

Cool down

  • Choose any area that’s tight and hold a stretch for 1-3 minutes or complete self myofacial release (foam roll/lacrosse ball) for 1-3 minutes

Eric Johnson https://www.crossfitfullarmor.com
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Thursday 4/4/2024
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Tuesday 4/2/2024