Level 1
3 Rounds:
25/20#
10 SA (Single Arm) DB Thruster Right
10 SA DB Bent Over Row Left
100 meter Row or Run
10 SA DB Thruster Left
10 SA DB Bent Over Row Right
100 meter Row or Run
Level 2
3 Rounds:
30/25#
10 SA (Single Arm) DB Thruster Right
10 SA DB Bent Over Row Left
100 meter Row or Run
10 SA DB Thruster Left
10 SA DB Bent Over Row Right
100 meter Row or Run
Level 3
3 Rounds:
40/30#
10 SA (Single Arm) DB Thruster Right
10 SA DB Bent Over Row Left
100 meter Row or Run
10 SA DB Thruster Left
10 SA DB Bent Over Row Right
100 meter Row or Run
Level 4
3 Rounds:
50/35#
10 SA (Single Arm) DB Thruster Right
10 SA DB Bent Over Row Left
100 meter Row or Run
10 SA DB Thruster Left
10 SA DB Bent Over Row Right
100 meter Row or Run
Strength
Two Part:
Back Squat: 10 Rep EMOM for 5 Sets
Hollow Hold: 30 Sec Hold 30 sec Rest
Daily Motivation
You should have received an email inviting you to the Train Heroic app.
We will be using this platform to deliver the daily workouts. This will allow us to give you multiple segments, attach videos, and most importantly allow you to track and report on your workouts. The app also allows you to message the community through the app.
We are trying to find solutions that will benefit our community for the long run. I don’t anticipate we will be allowed to return to normal gym operations for another 4-8 weeks.
The app will also allow us to prescribe workouts to your individual needs and access to equipment.
If you did not receive an email please send me an email so I can extend an invite. justin@missioncrossfit.com
