Warm Up
Warm Up:
3 min Run or Row
10 High Knee Pulls
10 Quad Pulls
10 Inside foot pulls
5/5 Spider Lunges w/twist
Baseline:
5 Rounds:
10 Push Ups
10 Squats
10 Sit ups
WOD
6 min AMRAP of:
DB lunge 2-4-6-8…
20 DU or Singles after each set
rest 2 minutes
6 min AMRAP
DB Snatach 2-4-6-8…
20 DU or Singles after each set
Kids WOD
Warm Up:
Jump Rope or Hop for 2 minutes
then
5 Rounds:
5 Jump Squats
10/10 Single foot lateral hops
5 Candlesticks
Workout
3 Rounds:
1 min at each station
Lunges
Mountain Climbers
Jumping Jacks
High Knees
Challenges
Submit your score on the WeTime App.
1) 3 Min of Burpees
2) Wall Squat Hold
3) 10 Deadlift EMOM
Daily Strength
Deadlift
During this time of at home workouts we are gonna focus on our foundation. Start light. Keep track of the weight you use.
10 Deadlift – EMOM for 5 Minutes
EMOM = Every Minute on the Minute
This is one of the New Challenges on the WeTime App. Be sure to input your score. You can update your score each time you do it and improve.
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
