WARM-UP: 200m Run 10 Good mornings 10 Push ups 10 Ring rows X 3 Rounds WOD: “The Seven” 7RFT ( 35 min ) 7 Handstand

Fitness in the park this Saturday at 9am. NO 9am class at Mission CrossFit. WARM-UP: Fence drills :30 Sec bar hang 10 Ring rows 10

WARM-UP: 400m Run Plyos SKILL: Tabata 4 rounds at each station Slamballs ( 30/20 ) Cal on Air Dyne Push ups Cal on rower Total

WARM-UP: :30 Drills Arm circles Jumping jacks Bar hang Seal jumps Handstand hold Push ups 2 Rounds SKILL: 10 Min EMOM ODD: Double KB overhead

WARM-UP: 200m Run 20 Leg kicks 200m Run 20 Pelvic raises 200m Run 20 Lunges 200m Run 20 Single leg raises SKILL: Every :90 for

WARM-UP: PVC pipe warm up SKILL: Rope Climbs! WOD: “Bradley” (35min cut) 10 RFT: 100M Sprint (CTC run) 10 Pull Ups 100M Sprint 10 Burpees

WARM-UP: Plyos WOD: Anniversary WOD Teams of 4 (35:00) 200 DU 800m run (each person runs a 200m sprint) 100 T2B 80 C&J (135/95) 800m

WARM-UP: :30 drills: 2xs Jumping jacks Ring rows Good mornings Bar hang Calf stretch (:15 each) Baby squats SKILL: 4x’s 200m Sprint on Rower (rest

WARM-UP: 200m Row 20 Kicks on back 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Pull Ups

WARM-UP: 3 x 10 Monster walks each direction 2 Rds: Fence drills 10 Lunge to instep 10 Inch worm to PU 10 Air squats SKILL: