WARM UP 400M Run Ladders MOBILITY Banded Shoulder Mobility Banded Hip Mobility Couch Stretch WOD 12 Min AMRAP: 30 WBS (20/14) 15 CTB Pullups – 3 Minute Rest – Every :15 Seconds, Perform 3 Reps of the Following: Minute 1: CTB Pull-ups Minute 2: Power Cleans (95/65) Minute 3: Power Snatch Minute 4: Thrusters Minute

It’s been a little while since our last gym-wide get together.  Well, wait no more!  Check out the flyer below for more details. WARM UP Plyos Line Drills ENDURANCE 7 Minute of Burpees WOD 6 Rounds Tabata – LHPU *Rest 2 Rounds 6 Rounds Tabata – Bottom to Bottom Air Squats *Rest 2 Rounds 6

WARM UP 500m Row 3 Rounds: 10 PVC Good Mornings 10 Air Squats 10 PVC Pass Throughs SKILL Pistol/Pistol Variations WOD Teams of 3 Complete the Following “Waterfall” Style: 3 Rounds 500m Row 20 Pistols (Total) 15 Hang Power Cleans (135/95) or Rx+ (165/115)

Mission CrossFit SA has TWO Massage Therapists on-site!   Have a nagging issue?  Pulled a hamstring running yesterday?  Book yourself an appointment today be either registering via our online scheduler by Clicking Here, or contact one of our Massage Therapists directly.  Don’t let those issues linger any longer.  Both come highly recommended via our Mission Coaching

WARM UP :30 Jumping Jacks :30 Lunges :30 Seal Jumps 3 Rounds: 200m Run 1 Round of Cindy STRENGTH 10:00 EMOM ME Set of Strict Pull-ups WOD 20 Min AMRAP 400m Run 12 Toes to Bar 12 Jumping Lunges (each leg) 12 Mountain Climbers (each side)

WARM UP 400m Run :30 Drills x 3 Rounds Jumping Jacks Good Mornings Air Squats Lunge to Instep Bar Hang STRENGTH 12 Min to Find 3 Rep Max Then 3×3 @ 85% WOD Open WOD 13.4 12 Min AMRAP: 150 WBS (20/14) 90 Double Unders (300 SU) 30 CTB Pull-ups RX+: Sub Muscle-ups for Pull-ups

WARM UP 3 Rounds: 250m Row 15 Air Squats 10 Good Mornings MOBILITY Banded Hip Mobility Couch Stretch T-Spine Work WOD 3 Rounds: 400m Run 10 Clean and Jerk (135/95) 20 Hand Release Pushups

WARMUP Indoor Plyos ENDURACE 10 Minutes to Complete: (3) 100m Sprints on Rower for Best Possible Time WOD *Round 1 P1: 5 FSQ (155/105) P2: 5 FSQ P1: 5 FSQ P2: 5 FSQ P1&P2: 10 T2B *Round 2 4 FSQ + 20 T2B *Round 3 3 FSQ + 30 T2B *Round 4 2 FSQ +

Because of the weather today, we’re changing our WOD schedule a bit.  Don’t worry, you’ll still get to do today’s regular scheduled workout on Thursday! WARM UP 3 Rounds 20 Jumping Jacks 20 Straight Legged Situps 15 Push-Ups 15 Baby Squats then… 10 Inch Worm + Push-up SKILL Kipping Ring Dips WOD 10 Min AMRAP

Please make sure you are ALL CHECKING-IN when you come to the gym!  Don’t just walk by the computer.  The scanner isn’t working, but just type your name in and make sure your name pops up.  We will continue to remind you, but try to make it a habit!  It helps us out tremendously! Thank