I hope that everyone had a great day at Church and with family! Check my previous post about the churches that I go to and absolutely love the message they give. If you have any questions please comment on this or shoot mea message. So now it’s time,

Warm Up:
800M Run/Row
D.R.O.M.S
10 Samson Stretches
10 Scorpion
10 Supermans
10 Spidermans
10 Pull Ups
10 Sit-ups

Weight Training:Front Squat 3-3-3-3-1-1
CrossFit Front Squat
Do the first 4 sets of 3 @ 80% and then the last two sets @ 95%

or

Speed/Endurance Training: 100M Hill Sprints X 10 Rest on the way back down.

Work Out: 21-18-15-12-9-6-3
Thrusters
Alternate GHD Sit Ups/Back Extensions So 21 Sit ups, 18 Back Extensions, 15 Sit ups and so on..
Ring Push Ups

Skill Training: Turkish Get Ups
CrossFit OKC Turkish Get Ups
3 sets of 10 (5 each arm)

Cool Down:
400m Run
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints