Warm Up

Warm Up:

3 Minute Row or Run

20 Lateral Hops

20 Front to Back Hops

20 Split Jumps

20 Right Left Stepping

20 Left Right Stepping

20 Criss Cross

20 Left foot lateral

20 Right foot lateral

20 Left foot f2b

20 Right foot f2b


5 Rounds:

10 Push Ups

10 Ring Rows

5/5 Split Squats

10 Deadbugs



10 Rounds:

100 meter Row or Run

10 Push Press 65/45#

rest 1 Min

score = fastest and slowest round

Kids WOD

Warm Up:

Jog for 2 minutes


Jump Rope for 5 minutes



10 Rounds:

100 meter Run

5 Burpees

rest 1 minute 


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

3 Part Strength

Do one, two, or all parts.

1) 5  Rounds: 

30 sec Hollow Hold

30 sec Rest

2) 10 Back Squat EMOM for 5 Sets

3) 5 Clean & Jerk 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