WARM UP: 3:00 Jump Rope 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: “Annie” (10:00) 50-40-30-20-10 Double Unders Ab Mat Sit-ups WOD: 4 Supersets: 15 WBS (30/20) 12 Single Arm Bent Over Row (each) 12 Alternating Hammer
WARM UP: 30 Jumping Jacks 30 Seal Jumps 30 Walking Lunges 10 Reach Throughs 10 Side Lunges 5 Inch worms + :05 Negative Push-up SKILL: Every 2:00 for 10:00 (5 Sets) 10 Shoulder Press WOD: For Time: 21-15-9 Alternating Dumbbell Snatches (70/50) 9-6-3 Bar Muscle Ups
WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: 6:00 EMOM Every minute perform: 5-10 Pull-ups 5-10 Push-ups WOD: Turkey Burn (11/23/17) 23:00 AMRAP 400m Run 11 Burpee Box Jump Over (24/20”) 17 Kettlebell Swings (24/16kg)
Mission still closed Do 7 min ME burpees, ready, set, GO!! Post an after picture with your score on your Facebook or Instagram and tag Mission CrossFit San Antonio!!! Two winners will be selected!!
WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 pull ups 7 push ups 9 Knee above the Hips SKILL: INTO WOD WOD: For Time: 200m Run CTC Farmers Carry (32/24kg) 15 Zercher Squats (70/50) 400m Run CTC Farmer Carry
WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge and twist 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead 5 Broad Jumps 2 Wall Walks SKILL: Every 2:00 for 18:00 Power Cleans in the following Rep Scheme: 10-5-3-1-1-1-3-5-10 WOD: 3
WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL: Every 2:00 for 8:00 Back Squat 60% x 4 70% x 4 75% x 4 80% x 4 WOD: 3 RFT (15:00) 10 Squat Snacthes
WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of 4 Complete 4 Rounds Waterfall style 15/12 Cal on Bike 15 Alternating Slamball to the shoulder (70/50) 15 Box jumps overs ( 24/ 20 ) 400m Row
8842 Broadway St.
San Antonio, Texas 78217
