WARM UP 200m Run Plyos ENDURANCE 4 x 400m Run 1:1 Rest WOD “Nicole” 20 Min AMRAP 400m Run ME Pull-Ups  

WARM-UP 3 Rounds: 250m Row 1 Round of Cindy SKILL Turkish Get-Ups 3×8 Each Arm WOD 15 Min AMRAP 10 KB Sit-Ups (16/12) Rx+(20/16) 15 LHPU 20 Jumping Squats

WARM UP 400m Run PVC Warm-up 3x: 10 Push-ups 15 Good Mornings 20 Jumping Jacks STRENGTH With a Partner 10 Min for ME Reps of Shoulder to Overhead Men’s Weights: 95-115-135-155 Women’s Weights: 65-75-95-105 Once

WARM UP 400m Run PVC Complex 2×8 Fence Drills STRENGTH 4×5 Push Press WOD Open WOD 14.3 10 Deadlifts (135/95 lbs) 15 Box Jumps (24″/20″) 15 Deadlifts (185/135 lbs) 15 Box Jumps (24″/20″) 20 Deadlifts

WARM UP 3 Rounds of :30 Drills Jumping Jacks Good Mornings Air Squats Push-ups Straight Leg Sit-ups 1:00 Stretch MOBILITY Couch Stretch Barbell Trap Smash WOD 10 Min EMOM: Odd Minutes – 5 Front Squats

In April, Mission CrossFit SA will be hosting the CrossFit Endurance Trainer Course.  This course is a fantastic way to get real hands-on training on running mechanics, technique, programming and so much more!  Take a