Warm-up: 3 Rounds: 10 Calorie Row 10 Back extensions 10 Abmat sit-ups 5 PVC Good mornings Workout: “Mr. Joshua” Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Post time to comments. “CrossFit University: Burpees and Blessings” from Aspen CrossFit (CO).