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 plate (45/25) (15:00) 800m Run

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 rings 3:00 Group stretch SKILLS:

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 SKILL: 12:00 Build to a

    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. We look forward to seeing

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 swings (24/16) 150 push-ups 150