Every year we celebrate with our friends and family by hosting a Mission CrossFit San Antonio Holiday party! Last year we blew out our venue having more than 250 people come mingle with friends and

Every year we celebrate with our friends and family by hosting a Mission CrossFit San Antonio Holiday party! Last year we blew out our venue having more than 250 people come mingle with friends and

WARM UP 400 m run Line drills Fence drills 6 to 1 Squats and pushups SKILL Muscle Up Work: Split into 2 groups 1. Muscle up practice – Full height – Jumping No Bands 2.

WARM UP Plyos Shuttle Run Back Squat x 20 Good Morning x 20 STRENGTH 8 Rounds w/:90 Rest After Each Round: 3 Deadlifts @ 70% of 1RM 6 Box Jump Overs (24/20) WOD 4 Rounds:

WARM-UP 8 x figure-8 inside gym Indoor Plyos 1 Set of Fence Drills (10 reps each) 1 Set of 5pt Hip (15 reps each) WOD 20 Minute AMRAP of: 10 Ground to Overhead (115/75) Shuttle

WARM-UP 800m run Plyos WOD – “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings (16/12kg) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/25) 50 AB Mat