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
Baseline:
5 Rounds:
10 Push Ups
10 Ring Rows
5/5 Split Squats
10 Deadbugs
WOD
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
then
Jump Rope for 5 minutes
Workout
10 Rounds:
100 meter Run
5 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
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
