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)




Double Unders

Sit Ups


30 Clean & Jerks (135/95#)



Kids WOD

Warm Up:

Jog for 3 minutes


5 Rounds

5 Tuck Jumps

3 Candle Stick

1 Forward Roll



Jump Rope

Sit 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

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