Workout of the Day
Workout of the Day
No Class Today At 4pm
Mission CrossFit San Antonio is closed today, but will reopen tomorrow for 8am and 9am classes!
Teams of 2
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 10 Sit-ups 12 WBS 12
Hello July
WARM-UP: 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 SKILL: 7:00 Cutoff 500m Row 100 DU (2:00
Gymnastics and Hamstring work
WARM-UP: 400m Run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Sqauts 10 Wallballs :20 Bar hang 15 Knee above hips 5 Burpees SKILL: 3 Sets of Superset (1:00 rest)
Snatches and Pistols
WARM-UP: 3:00 Row 3:00 Banded monster walks (:45 each direction) 3:00 Piriformis stretch on box (:90 each side) SKILL: 12:00 to Build up: Snatch High Pull + Power Snatch + Full Snatch + OHSQ WOD:
Have you meet “Diane”?
WARM-UP: 6:00 EMOM M1: Row M2: Jump Rope M3: :30 Squats/:30 Knee above hip swings SKILL: “Diane” 21-15-9 Deadlift (225/155) HSPU WOD: For Time: (12:00) 1000m Row (5:00 cut) 20 Burpees 800m Run
