Level 1

A) Baseline Benchmark

500m row

40 squats

30 situps

20 pushups

10 ring rows

Should be completed in less than 10 min at 10 min mark begin core work

B) 20 on 20 off x3 rounds

1-Side plank L

2-Side plank R

3-tall plank (L leg off ground)

4-tall plank (R leg off ground)

5-L-sit, H, or just hang

Level 2

A) Baseline Benchmark

500m row

40 Goblet Squats 26/18# KB

30 situps

20 push-ups

5 pull-ups

Should be completed in less than 10 min at 10 min mark begin core work

B) 20 on 20 off x3 rounds

1-Side plank L

2-Side plank R

3-tall plank (L leg off ground)

4-tall plank (R leg off ground)

5-L-sit, H, or just hang

Level 3

A) Baseline Benchmark

500m row

40 Goblet squats 35/26# KB

30 situps 15/10# Slam Ball

20 pushups

10 strict pull ups

Should be completed in less than 10 min at 10 min mark begin core work

B) 20 on 20 off x3 rounds

1-Side plank L

2-Side plank R

3-tall plank (L leg off ground)

4-tall plank (R leg off ground)

5-L-sit, H, or just hang

Level 4 Rx

A) Baseline Benchmark

500m row

40 Goblet squats 44/35# KB

30 situps 20/15# Slam Ball

20 Hand release pushups

10 Strict Chest to bar pull ups

Should be completed in less than 10 min at 10 min mark begin core work

B) 20 on 20 off x3 rounds

1-Side plank L

2-Side plank R

3-tall plank (L leg off ground)

4-tall plank (R leg off ground)

5-L-sit, H, or just hang

Motivation

10 years ago Mission Crossfit was born at Pavion Park and in our garage.  What a journey it has been.  It’s been full of meaningful relationships.  I’m grateful for all the blessings and challenges that have come.  Thank you for being a part of the journey.  We hope to keep it going strong.  As always, the success has been the members.  Today is bring a friend Wednesday.  Please share the experience with others.

Strength

10 minute EMOM

2 Box Squats