CrossFit Credence – CrossFit
Official CrossFit warm up (No Measure)
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Metcon (AMRAP – Reps)
1:00 5 Deadlifts (155/225#)
1:00 Row for calories
In pairs, one partner performs each skill and switches every minute. Score is total calories.
Stretch for 20 minutes all areas needing attention:
VOD “Verse of the day”
Have confidence in your leaders and submit to their authority, because they keep watch over you as those who must give an account. Do this so that their work will be a joy, not a burden, for that would be of no benefit to you.