WARM UP 200m Run Plyos ENDURANCE 4 x 400m Run 1:1 Rest WOD “Nicole” 20 Min AMRAP 400m Run ME Pull-Ups  

WARM-UP 3 Rounds: 250m Row 1 Round of Cindy SKILL Turkish Get-Ups 3×8 Each Arm WOD 15 Min AMRAP 10 KB Sit-Ups (16/12) Rx+(20/16) 15 LHPU 20 Jumping Squats

WARM UP 400m Run PVC Warm-up 3x: 10 Push-ups 15 Good Mornings 20 Jumping Jacks STRENGTH With a Partner 10 Min for ME Reps of Shoulder to Overhead Men’s Weights:

WARM UP 400m Run PVC Complex 2×8 Fence Drills STRENGTH 4×5 Push Press WOD Open WOD 14.3 10 Deadlifts (135/95 lbs) 15 Box Jumps (24″/20″) 15 Deadlifts (185/135 lbs) 15

WARM UP 3 Rounds of :30 Drills Jumping Jacks Good Mornings Air Squats Push-ups Straight Leg Sit-ups 1:00 Stretch MOBILITY Couch Stretch Barbell Trap Smash WOD 10 Min EMOM: Odd

In April, Mission CrossFit SA will be hosting the CrossFit Endurance Trainer Course.  This course is a fantastic way to get real hands-on training on running mechanics, technique, programming and

WARM UP 400m Run Plyos ENDURANCE 15 Min to Complete: 3 Shuttle Runs *Rest as needed between efforts WOD Teams of 3: 15 Min AMRAP 250m Row ME Weighted Sit-ups

WARM UP Ladder Drills 3 Rounds of: 10 Inch Worms 10 Strict Pullups or 10 Ring Rows SKILL 10 Min EMOM ODD: 30 DU EVEN: 14 OH Lunges w/Plate WOD

WARM UP 400m Run PVC Warm-up Barbell Warm-up STRENGTH With a Partner, 15 Minute to Find Max: 2 Rep Touch and Go Clean and Jerk WOD 10 Minute Ladder: 3

HAPPY SPRING BREAK FRIDAY! Today you will either perform the Open WOD or complete the following to make sure you get a full workout in and not just 3:00!  If