Warm Up
Warm Up:
Running Prep
3 Rounds:
100 Jump Rope
10 Push Ups
20 Lunges
10 Ring Rows
20 Squats
Mobility:
10 High Knee Pulls
10 Quad Pulls
10 Inside Foot Pulls
10/10 High Leg Swings
2 Inchworms
WOD
5K
Run, Walk, Row, Ruck*
*backpack with books or other weight.
Kids WOD
5k
Run, Walk, Ruck*, Bike
*backpack with books or other weight
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
