[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]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
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[tab]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
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[tab]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
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[tab]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
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[tab]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.
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[tab]Strength
DAY 5 is back squats
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Mobility: handstand practice 4 minutes or 8 minutes of shoulder work
