Level 1

 

For time:

20 medicine-ball cleans

20 Push ups

20 medicine-ball cleans

20 Ring Rows

20 medicine-ball cleans

20 push-ups

20 medicine-ball cleans

Level 2

For time:

20 medicine-ball cleans, 20/14-lb. ball

20 banded ring dips

20 medicine-ball cleans, 20/14-lb. ball

20 pull-ups

20 medicine-ball cleans, 20/14-lb. ball

20 push-ups

20 medicine-ball cleans, 20/14-lb. ball

Level 3

For time:

30 medicine-ball cleans, 20/14-lb. ball

30 ring dips

30 medicine-ball cleans, 20/14-lb. ball

30 pull-ups

30 medicine-ball cleans, 20/14-lb. ball

30 push-ups

30 medicine-ball cleans, 20/14-lb. ball

Level 4

For time: 30 medicine-ball cleans, 20/14-lb. ball

30 ring dips

30 medicine-ball cleans, 20/14-lb. ball

30 chest-to-bar pull-ups

30 medicine-ball cleans, 20/14-lb. ball

30 push-ups

30 medicine-ball cleans, 20/14-lb. ball

Motivation

The Happiness Advantage – Are you participating?  I put it in our Mission CrossFit Daily Challenge Facebook page.  I hope that you would participate.  The biggest reason Sarah and I started Mission CrossFit nearly 8 years ago was so that we could help people.  We wanted to be able give people the opportunity to find happiness through exercise and the community.  The happiness that we know exercise can bring can positively effect every aspect of your life and we wanted to be a part of that joy.  We love the community.  We love the diversity of backgrounds.  This Happiness Advantage Challenge is the most important thing I could have you participate in right now.  There are five parts that Shawn Achor talks about in his 21 Day Challenge.  Daily you should write down 3 gratitudes, journaling a positive experience you have had in the past 24 hours, exercise, meditation, and a thoughtful act of kindness.  Only one of the 5 is exercise.  I am grateful for the opportunity to provide one of the five and want to also further assist you in accomplishing the other 4.  All five can be done or taken from experiences in the gym.  Let’s do this people.  Be awesome.

Strength

DAY 5 is back squats

Mobility: handstand practice 4 minutes or 8 minutes of shoulder work