Warm Up
Warm Up:
3 Minute Row or Run
10 Hip Bridges
10 Bird Dogs
10/10 DB High Pull
10/10 DB Press
Baseline:
5 Rounds:
10 Push Ups
10 Ring Rows
5/5 Split Squats
10 Deadbugs
WOD
6 Rounds:
200 meter Run or Row
10 KB Swings 53/35#
10 Bent Over Barbell Row
or
6 Rounds:
200 meter Run or Row
10 KB Swings 53/35#
6 Strict Pull Ups
Kids WOD
Warm Up:
Jog for 2 minutes
then
5 Rounds:
1 Min Jump Rope
1 min to complete 7 Burpees
Workout
AMRAP 12 Minutes:
2 Front Roll
4 Broad Jump
8 Push Ups
12 Step Ups
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
3 Part Strength
Do one, two, or all parts.
1) 5 Rounds:
30 sec Tall Plank
30 sec Rest
2) 10 Deadlift EMOM for 5 Sets
3) 5 Power Clean EMOM for 5 Sets
Daily Motivation
Has your perspective of life changed over the past two weeks? I’ve been giving a significant amount of time to think about my priorities and what I could or should be doing to make life better around me.
What direction to head in the short term is difficult to determine. I am hoping you could help me out. What would you like to see us doing here at Mission CrossFit to support you better. Please e-mail me at justin@missioncrossfit.com
