WARM-UP: PVC warm up: Twists Speedskaters Pass throughs Good mornings OHS Hamstring/hip stretching SKILL: Superset X 3: 10 Single legged DL with KB’s (each) 10 KB STO (16/12) WOD: 5 Rounds (13:00) 5 Thrusters 10 Pull-ups 15 V-ups
WARM-UP: 3 Minutes of jump rope 2X: :30 Bar hang 20 Lunges 10 Lunge to instep 10 Straight leg sit ups 10 Push ups SKILL: Mobilize WOD: 20 Minute EMOM: Minute 1: 8 TTB Minute 2: 10 KB STO (16/12) Minute 3: 10 KB FR Lunges Minute 4: 30 Double unders
WARM-UP: 200m Run Plyos Group Stretch WOD: Teams of 2: 2000m Row 1 Mile run 100 Sit ups 50 Power cleans (135/95) 100 Box jumps 50 Burpees
Congratulations to Kim Rydel for being selected at December’s Athlete of the Month! Kim has been a staple member at Mission since she joined Mission in early 2012. She came from a strong running background and slowly progressed with CrossFit over the last four years. She has pushed and challenged herself every day, which can be seen
WARM-UP: :30 Second drills X 2 SKILL: Split Jerk (12:00) Build to a heavy set of 2 WOD: 12 Minute AMRAP 200m Run 20 Squats 5 Jerks (155/105)
8842 Broadway St.
San Antonio, Texas 78217
