Mission CrossFit San Antonio
Mission CrossFit San Antonio
Shoulders for boulders
WARM UP: 2:00 Bike Fence Drills 20 Monster walks 10 Burpee Broad Jump SKILL: Every 2:30 min for 15:00 3 Push press+ 3 Push jerks+ 3 split jerks WOD: 10
WARM UP: 8min EMOM Min 1: Bike Min 2: :45 sec KB front rack hold Min 3: Lunge to instep Min 4: 10 Barbell Muscle Snatch + 10 Push-ups SKILL:
Sunday Funday
WARM UP: Teams Of 2 ME Cal Bike 8:00 SKILL: Into WOD WOD: 6 RFT 12-DB Box Step Overs 12- Decline Push-ups 12- T2B 6- BPs :90
Dream Team
WARM UP: 10 Burpees 5 Inchworms with PU 10 Air squats 5 Baby squats SKILL: 10 Empty BB thrusters 5 Empty BB clusters WOD: For Time Teams of 3 Row
Heavy jerks
WARM UP: 200m Run 20 Pelvic Raises 10 Single Leg Pelvic Raises (each) 10 Kicks on ground (each leg) 5 Inch Worm + PU 10 Walking Lunges 10 Side Lunges
Cardio Party!
WARM UP: See SKILL: Y’all WOD: Tomorrow NOT A 5k
5 RM Thruster
WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups FSQ w/ Barbell SKILL: 12 min to find 5RM Thruster
Turkish get-ups!
WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (25/15) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS
