Warm Up

Warm Up:

3 Minute Row or Run

10 Hip Bridges

10 Bird Dogs

10/10 DB High Pull

10/10 DB Press


5 Rounds:

10 Push Ups 

10 Ring Rows 

5/5 Split Squats

10 Deadbugs


6 Rounds:

200 meter Run or Row

10 KB Swings       53/35#

10 Bent Over Barbell Row


6 Rounds:

200 meter Run or Row

10 KB Swings       53/35#

6 Strict Pull Ups


Kids WOD

Warm Up:

Jog for 2 minutes


5 Rounds:

1 Min Jump Rope 

1 min to complete          7 Burpees


AMRAP 12 Minutes:

2 Front Roll

4 Broad Jump

8 Push Ups

12 Step Ups


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