WARM-UP: 2X: 400M Run 10 GM 15 SLSU 10 Ring rows 15 Air squats w/plate SKILL: Banded hip mobility WOD: 5 RFT ( 30:00 ) 400m Run 20 Ab mat

WARM-UP: 400m Plyos SKILL: Heavy Sled Pushes in Teams of 3 to 4 (16 min) Each athlete on team must complete 3 CTC with sled(16 min) 150/110 WOD: 8 min

WARM-UP: :30 drills X 2 Air squats Alt lunges Bottom squat hold Push ups Sit ups 200m Run SKILL: 5 Min to build to 80% 10 min EMOM Odd –

WARM-UP: 250 Row 10 Inch worm + PU 15 Good mornings 10 Air squats X 2 SKILL: Teams of 2 Complete 2000m Row ( 12:00 ) P1 – Row P2

WARM-UP: 1 set of fence drills 10 gate swings 10 push ups 10 lunge to instep 10 baby squats x 2   SKILL: 8 min EMOM Power clean+ clean +

WARM-UP: 800m Run 10 Burpees 8 Inch worms 15 Wall Squats SKILL: Alt knees to elbows 4 x 8 ( total ) WOD: 20min AMRAP 400m run 16 Alt DB

Park WOD is cancelled today, but we will be having both 8am and 9am classes at the gym! See you there.  WARM-UP: Plyos SKILL: 10 x 100m Sprints ( 60

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

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 Wall squats ( 2 sec

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 reps for each station WOD: