CrossFit – Fri, Mar 29
Metcon Warm up
Passion/ Good Friday (Time)
For Time:
100 Double Unders
800m Barbell Carry (95/65 )
100 Burpees
100 Double Unders – To remind us of the lashings Jesus received by a whip that ripped his back to shreds.
800m Barbell Carry (95/65 )- To symbolize Jesus carrying his own cross to the execution site as he took the weight of our sins upon himself.
100 Burpees- To signify Jesus conquering death by rising again!
Dumbbell Death March (Weight)
20 Dumbbell Death March @7-8/10 RPE
20 Dumbbell Death March @7-8/10 RPE
20 Dumbbell Death March @7-8/10 RPE
*Rest 2-3 Min between sets .
**Feel hamstrings and glutes working.
Movement prep
3 Rounds
1 minute Bike, Row, Ski
50 single unders
10 up downs
5 hand release push ups
Workout Prep
1 set at workout pace:
10 double unders
warm up to barbell carry
3 Burpees