WARM-UP: Indoor Plyos Shuttle run 20 BSQ w/ barbell 20 Good mornings w/ barbell 20 Shoulder Press w/ barbell SKILL: Strict Presses 10:00 Build to a heavy set of 5 reps WOD: For Time: (12:00) C2C Plate Pinch (25/15 in each hand) 30 Box jumps 20 Pull ups C2C Plate Pinch 30 Air Squats 20

WARM-UP: 1 Set of fence drills 10 Push ups 10 Light KBS 10 Jumping Squats :20 Bar hang Plyos Group stretch WOD: 10:00 to Complete: 1000m Row 20 Burpees over rower 10:00 to Complete: 200m Run 20 KBS (24/16) 200m Run 20 Goblet Squats 200m Run 20 Push-ups 10:00 to Complete: 800m Run 50 Pull-ups

WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats (OPEN HIPS. Get explosive) :30 HS hold SKILL: 8:00 to Build to a Max Height Box Jump WOD: 18 Min 5 Rounds: 15-12-9-6-3 HSPU 10 FSQ (135/95) 5 OHS Immediately into 100 Sit-ups  

WARM-UP: Plyos 1 Set of fence drills SKILL: Pole to Pole Sprints WOD: 20 EMOM Minute 1: 50 DUs Minute2: 15 Med ball cleans (20/14) Minute 3: 20 Jumping lunges Minute 4: 20 Hollow body rocks

WARM-UP: 3:00 Jump roping 50 Foot bear crawl 50 Foot crab walk 20 Jumping jacks 5 Inch-worms + 3 push-ups 10 GMs SKILL: Let’s have some fun! Medicine ball crab soccer WOD: 21-15-9 DL (275/185) Box Jumps (24/20)

WARM-UP: C2C Run 1 Set of fence drills 10 Squats 10 Push-ups 150m Row 10 Lunges SKILL: Every 2:00 for 12:00 7 Backsquats 10 Ring pushups BSQ weight should be @50-55% of their 1RM WOD: 2 Rounds: (23:00) 500M Row 7 Push Press (175/115) 400m Run 7 Power Cleans Rest 3:00

WARM-UP: 2X 1 Shuttle Run 10 Lunge 10 Squats 5 Jumping squats 10 Burpees 1 Set of fence drills SKILL: Jerks (20:00) 1 Push Jerk + 2 Split Jerks 10 Minutes to build to a heavy complex WOD: 10 Min AMRAP 10 Goblet Squats (32/24) C2C KB Carry 10 KB SDHP C2C Run

We are open today for 8am and 9 am only! WARM-UP: Group Plyos Outside Teams of 3: 90 Wall ball shots WOD: “1776” (30:00) Teams of 3 4 RFT 70 KBS (24/16kg) 17 Burpee Box Jump Over (20”) 76 Double Unders 56 Air Squats

Mission CrossFit San Antonio is closed today, but will reopen tomorrow for 8am and 9am classes!

Mission CrossFit SA will be closed tomorrow (July 3rd), but will reopen July 4th for 8am and 9am classes! WARM-UP: 400m Run Indoor Plyos 2 Rounds: 6 Burpee Broad Jump 10 Sit-ups 12 WBS 12 Ring Row WOD: Teams of 2: 2000m Row 50 Power Cleans (135/95) 1600m Run 100 Sit Ups 100 BJ (24/20)