Warm Up
Warm Up:
3 Minute Row or Run
3 rounds:
10 Hip Bridges
10 Bird Dogs
10/10 DB High Pull
10/10 DB Press
Baseline 3.0
5 Rounds:
1 min of Jump Rope
1 min to complete Candlesticks (10,8,6,5)
WOD
Annie:
50-40-30-20-10
Double Unders
Sit Ups
then
30 Clean & Jerks (135/95#)
Kids WOD
Warm Up:
Jog for 3 minutes
then
5 Rounds
5 Tuck Jumps
3 Candle Stick
1 Forward Roll
Workout
50-40-30-20-10
Jump Rope
Sit 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
2 Part Strength
1) 4 Rounds:
10/10 Single leg calf raises
2) 10 Deadlift 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
