Warm Up
Warm Up:
10 High Knee Pulls
10 Quad Pulls
10 Inside foot pulls
5/5 Spider Lunges w/twist
Baseline:
5 Rounds:
10 Push Ups
10 Squats
10 Sit ups
WOD
5 Rounds:
500 m Run or Row
10 Broomstick Overhead squats
8 Burpees
or
5 Rounds:
500 m Run or Row
4 Overhead Squats
135/95#
95/65#
65/45#
8 Bar Facing Burpees
Kids WOD
Warm Up:
Jog for 2 minutes
then
5 Rounds:
3 Burpees
1 Broad Jump
10 Mountain Climbers
Workout
AMRAP 12 Minutes:
20 Jumping Jacks
15 Squats
10 Push Ups
5 Candle Sticks
Challenges
Submit your score on the WeTime App.
1)
3 Min of Burpees
As Many Reps as Possible in 3 min
2)
Wall Squat
Hold for as long as possible – knees bent at 90 degrees
Daily Strength
Thrusters:
EMOM: 10 Thrusters
Use a barbell, dumbbells, or kettlebells.
You can be creative and use a backpack loaded with books.
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
