[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
A) Baseline Benchmark
500m row
40 squats
30 situps
20 pushups
10 ring rows
Should be completed in less than 10 min at 10 min mark begin core work
B) 20 on 20 off x3 rounds
1-Side plank L
2-Side plank R
3-tall plank (L leg off ground)
4-tall plank (R leg off ground)
5-L-sit, H, or just hang
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[tab]Level 2
A) Baseline Benchmark
500m row
40 Goblet Squats 26/18# KB
30 situps
20 push-ups
5 pull-ups
Should be completed in less than 10 min at 10 min mark begin core work
B) 20 on 20 off x3 rounds
1-Side plank L
2-Side plank R
3-tall plank (L leg off ground)
4-tall plank (R leg off ground)
5-L-sit, H, or just hang
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[tab]Level 3
A) Baseline Benchmark
500m row
40 Goblet squats 35/26# KB
30 situps 15/10# Slam Ball
20 pushups
10 strict pull ups
Should be completed in less than 10 min at 10 min mark begin core work
B) 20 on 20 off x3 rounds
1-Side plank L
2-Side plank R
3-tall plank (L leg off ground)
4-tall plank (R leg off ground)
5-L-sit, H, or just hang
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[tab]Level 4 Rx
A) Baseline Benchmark
500m row
40 Goblet squats 44/35# KB
30 situps 20/15# Slam Ball
20 Hand release pushups
10 Strict Chest to bar pull ups
Should be completed in less than 10 min at 10 min mark begin core work
B) 20 on 20 off x3 rounds
1-Side plank L
2-Side plank R
3-tall plank (L leg off ground)
4-tall plank (R leg off ground)
5-L-sit, H, or just hang
[/tab]
[tab]Motivation
10 years ago Mission Crossfit was born at Pavion Park and in our garage. What a journey it has been. It’s been full of meaningful relationships. I’m grateful for all the blessings and challenges that have come. Thank you for being a part of the journey. We hope to keep it going strong. As always, the success has been the members. Today is bring a friend Wednesday. Please share the experience with others.
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[tab]Strength
10 minute EMOM
2 Box Squats
[/tab] [/tabcontent] [/tabs]
