WARM-UP: Indoor Plyos Shuttle run 20 BSQ w/ barbell 20 Good mornings w/ barbell 20 Shoulder Press w/ barbell SKILL: Strict Presses 10:00 Build to a heavy set of 5

WARM-UP: 1 Set of fence drills 10 Push ups 10 Light KBS 10 Jumping Squats :20 Bar hang Plyos Group stretch WOD: 10:00 to Complete: 1000m Row 20 Burpees over

WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats (OPEN HIPS. Get explosive) :30 HS hold SKILL: 8:00 to

WARM-UP: Plyos 1 Set of fence drills SKILL: Pole to Pole Sprints WOD: 20 EMOM Minute 1: 50 DUs Minute2: 15 Med ball cleans (20/14) Minute 3: 20 Jumping lunges

WARM-UP: 3:00 Jump roping 50 Foot bear crawl 50 Foot crab walk 20 Jumping jacks 5 Inch-worms + 3 push-ups 10 GMs SKILL: Let’s have some fun! Medicine ball crab

WARM-UP: C2C Run 1 Set of fence drills 10 Squats 10 Push-ups 150m Row 10 Lunges SKILL: Every 2:00 for 12:00 7 Backsquats 10 Ring pushups BSQ weight should be

WARM-UP: 2X 1 Shuttle Run 10 Lunge 10 Squats 5 Jumping squats 10 Burpees 1 Set of fence drills SKILL: Jerks (20:00) 1 Push Jerk + 2 Split Jerks 10

We are open today for 8am and 9 am only! WARM-UP: Group Plyos Outside Teams of 3: 90 Wall ball shots WOD: “1776” (30:00) Teams of 3 4 RFT 70

Mission CrossFit San Antonio is closed today, but will reopen tomorrow for 8am and 9am classes!

Mission CrossFit SA will be closed tomorrow (July 3rd), but will reopen July 4th for 8am and 9am classes! WARM-UP: 400m Run Indoor Plyos 2 Rounds: 6 Burpee Broad Jump