Mission CrossFit San Antonio

Mission CrossFit San Antonio

“Helen”

WARM UP: 400m Run Fence Drills 3 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: “Helen” 3 RFT 400m Run 21

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Bodyweight

WARM UP: 9:00 EMOM Min 1: :45 sec row Min 2: 12 SLSU Min 3: 12 Wall squats 3 sets of Jobes SKILL: As a team of 3 Row 3000

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“Tommy Mac”

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch above parallel 5 Drop squats-above parallel 5 Drop Squats

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Sunday Funday

WARM UP: Plyos SKILL: Into WOD WOD: 28:00 AMRAP TEAMS OF 2 40 – S2OH (115/75) 40- BPs 40- BXJ (24/20) 120- DUs 400m Run @0:00, 7:00, 14:00, 21:00

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Where is your BFF?

WARM UP: 400m Run Plyos 10 Lunge to Instep 10 Side Lunges 2 Rounds: 10 PVC Pass Throughs 10 PVC Good Mornings 10 Barbell Muscle Clean 10 Barbell Shoulder Press

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Who’s ready for the weekend?

WARM UP: 8:00 EMOM: M1: Shuttle run M2: 7 Burpee + Broad Jump M3: 10 Lunge to instep + 10 Baby Squats Min 4: 15 Banded squats (around knees) SKILL:

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New percentages

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each

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Bikes

WARM UP: 2 X 200m Run 10 Cals Bike 10 Reach throughs 10 SLSU 10 Squats with WB SKILL: 3 x 15 Med Ball Tosses WOD: 20min EMOM Min1: 10/8

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CrossFit Total Day 2

WARM UP: 200m Run 10 Lunge to instep 20 Pelvic Raises 10 Wall Squats 5 Burpees 10 Lunge and Twist 10 Side Lunges SKILL: CROSSFIT TOTAL OR WOD CrossFit Total:

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CrossFit Total Day 1

WARM UP: 200m Run 10 Lunge to instep 20 Pelvic Raises 10 Wall Squats 5 Burpees 10 Lunge and Twist 10 Side Lunges SKILL: CROSSFIT TOTAL OR WOD CrossFit Total:

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