Warm Up
Warm Up:
3 min Run or Row
3 Rounds:
10 Hip Bridge
10 Jump Switch Spider Lunges
10 T-Push Ups
10 DB Lateral Raises
10 DB Press
Baseline:
5 Rounds:
1 min Jump Rope
1 min to complete No Push Up Burpees (10,8,6, or 5 reps)
WOD
Friday all day Challenge
Every time you enter a room do the following:
Kitchen = 10 Squats
Living Room = 10 Push Ups
Bedroom = 10 Sit Ups
Bathroom = 10/10 DB High Pull
*This could help with your boredom snacking
Kids WOD
Friday all day Challenge
Every time you enter a room do the following:
Kitchen = 10 Squats
Living Room = 10 Push Ups
Bedroom = 10 Sit Ups
Bathroom = 10/10 DB High Pull
*This could help with your boredom snacking
Challenges
Submit your score on the WeTime App.
1) 3 Min of Burpees
2) Wall Squat Hold
3) 10 Deadlift EMOM
4) 10 Back Squat EMOM
5) Pull Up Grip Bar Hang for time
6) Max Set Unbroken Double Unders
Daily Strength
More mobility
Mobility Flow – Stay Mobile Stay Strong
2 Rounds:
1) Spider Lunge with a twist
into
2) 5 Hamstring (straighten and bend front leg)
both legs
3) Quadraped position reach throughs 5/5
4) Childs Pose
5) 3/3 Scorpions
6) Cobra
7) Downward Dog
8) Inchworm
Daily Motivation
I hope your adapting to the new format.
If you haven’t already be sure to do the following:
- Download the WeTime app to your smart phone.
- Create a log in
- Search Mission CrossFit
- Follow Mission CrossFit (upper right corner)
- “Timers” are what the call the different workouts or Challenges
- Update your profile. Add a picture
- Select a challenge to complete and input your score
- Check out the leaderboard
- Share with family and friends
