3 minute Row or Run
3 Rounds: 10 reps of each
Jump Switch Spider Lunge
Single Arm DB High Pull RT/LT
Single Arm DB Press RT/LT
5 Rounds: 10 reps of each
Ring Rows (Bent over row with DBs or odd object)
One minute of each 3 Rounds:
DB Goblet Thruster
Single DB Power Clean
Hops over DB
Single Arm Push Press
*If you do the full warm up you can take out one movement. Your choice.
1 min Jump Rope
1 min to complete 7 Burpees
3 Broad Jumps
2 Front Rolls
Run 200 meters
20 meter bear crawl
20 Jump Switch Lunges
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
During this time of at home workouts we are gonna focus on our foundation. Start light. Keep track of the weight you use.
10 Back Squat – 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.
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