Level 1

8 Rounds

10 Ring Rows

10 Push Ups

10 Sit Ups

10 Squats

Level 2

4 Rounds

5/3 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

Level 3

4 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

Level 4 Rx

“Angie”

100 Pull Ups

then

100 Push Ups

then

100 Sit Ups

then

100 Squats

Motivation

When I left the house Wednesday morning Sarah and Ryan(our 4 year old) were home.  I didn’t get out of the neighborhood when my phone rang and Ryan was on the phone.  We don’t get good reception so I turned around and drove back to the house.  When I went inside Ryan ran up to me a gave me a hug.  Sarah then explained that when she heard my truck turn on she ran outside to give me a “monkey hug” before I left.  She was to late so she wanted to call me.  A monkey hug is when she wraps her arms and legs around me.  My favorite hugs from my little princess. So glad I went back home.  Got my hug and didn’t disappoint my little princess.

Strength

10 minutes to establish a 3 Rep Max Front Squat

Strategy

This week we are going to show you what you have accomplished the last few months at Mission CrossFit.  We are going to test the three lifts we have been working day in day out to improve.  We have been preparing you for this week for the past two months.  You have all seen strength gains and improvements in technique.  Have you realized the improvement that has come between your ears.  Confidence is what allows us to truly reach our potential.  With more strength and better technique you can go into these lifts knowing you are going to lift more than most of you though you ever would.  Each day will consist of setting a new personal best and then hitting a benchmark or version of a CrossFit benchmark workout.  This will allow you to see and appreciate just how far you have come.  The great thing about working out is that putting in the time and effort will give you positive results.  Time to bring  energy an excitement that you have been saving.

Get more Awesome:  Get ready to set more new Personal Best.