Warm Up
Warm Up:
3 min Run or Row
3 Rounds:
10/10 Single Leg Deadlift
10/10 DB High Pull
10/10 DB Press
10 Deadbugs
Baseline:
5 Rounds:
10 Push Ups
10 Squats
10 Sit ups
10 Ring Rows (bent over rows with DBs or odd object)
WOD
Your Choice:
5 Rounds:
80 Double Unders
40 Lunges
20 Push Ups
10 Candlesticks
or
3 Rounds:
80 Double Unders
30 Back Squat
20 Push Press
10 Candlesticks
*Choose your weight wisely. Same weight for Back Squat and Push Press
Kids WOD
Warm Up:
10 minute run/walk or bike ride
then
5 Rounds:
20 Curb hops
3 Push Ups
5 Squats
Workout
5 Rounds:
Shuttle Run
10 Burpees
Rest 1 minute
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
Daily Strength
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
