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 –

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

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

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

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

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

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

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:

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!

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