19
Feb
022015
CrossFit Credence – CrossFit
Front squats (No Measure)
3x
10 pause squats w/3 sec hold
15/15 sec samson stretch
10 leg levers
20 jacks
A: Front Squat (4×7 max load each set)
B: Metcon (No Measure)
Every 2 min for 7 rounds
200m row
10 sit-ups
Metcon (Time)
Rec
3 rounds resting 1:1
10 pull-ups (banded)
10 Box Jumps
15 Burpees
10 knees to elbows
Rx
3 rounds resting 1:1
5/3 Muscle-Ups (sub 10 ring dips and 10 pull-ups)
10 Box Jumps 20/24in
15 Burpees
10 TTB – go UB!
Cash Out
Hip mobility
Addit: 1000m Row (Time)
Max Effort 1000m Row
VOD “Verse of the day”
Malachi 1:11
11 My name will be great among the nations, from the rising to the setting of the sun. In every place incense and pure offerings will be brought to my name, because my name will be great among the nations,” says the LORD Almighty.