WARM-UP: 1:00 single unders 2:00 DU work 10 squats 10 push-ups 10 lunges 5 burpees 2:00 lax work for chest (:60 each side) SKILL: superset X3 (12:00) 14 (total) weighted

WARM-UP: 1 shuttle run 5 Inchworms to a dive bomber 5 burpee broad jumps 10 pull ups 10 wall squats 1 shuttle run 3:00 group stretch SKILL: Running with a

WARM-UP: 200m Run 2x: :30 Hollow hold :30 Arch hold 10 Spiderman crawls 1 Set of fence drills each leg :20 Second support on rings :20 Second dip hold on

WARM-UP: 2:00 on rower 20 walking lunges 10 Lunge to instep 20 squats 2:00 on AD 5 inch worms + 10 push-ups (each IW) :30 Bar Hand :30 Handstand hold

    Mission CrossFit San Antonio is closed today! Enjoy your day off from the gym! Take today to rest up, hydrate, eat well, and set new goals for yourself.

WARM-UP: 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges (total) :30 Squat hold 30 Air squats 5 Burpees WOD: In teams of 3 (30:00) 150 KTE 150 kettlebell

WARM-UP: 3:00 row 3:00 banded monster walks (:45 each direction) 3:00 piriformis stretch on box (:90 each side) SKILL:   For Time: 500m Row 100 Double Unders 20 Cal on

WARM-UP: 9:00 EMOM M1: Row M2: Jump Rope M3: :30 Squats/:30 Knee above hip swings SKILL: PP+PJ (5+7) Build to a heavy weight of the complex then: 3 x complex

WARM-UP: 200m Run 1 set fence drills 3x 10 Toy Soldiers (total) 10 air squats 30s bar hang 30s handstand hold or plank hold SKILL: 14:00 to build up: Snatch