Mission Fitness – cross training
Skill Work (No Measure)
10- 15 mins of working on handstands, handstand walk and handstand progressions
-Strict handstand
-Kipping handstands
-Handstand holds
-Pike pushups (box or ground)
-Heavy seated db strict shoulder press
METCON (Time)
FOR TIME:
RX:
28-24-20-16-12
Barbell Bent over Rows (115/75)
24-18-12-6-3
Kettlebell Swings (53/36)
**** After each complete round (Barbell Rows + Kettlebell Swings +1 RD) 50 ft sprint or jog
Scaled:
28-24-20-16-12
Barbell Bent over Rows (95/65)
24-18-12-6-3
Kettlebell Swings (45/25)
****After each complete round (Barbell Rows + Kettlebell Swings = 1Rd) 50 ft sprint or jog
Mobility:
3 Rounds
1 min pigeon stretch
1 min shoulder stretch with band or pvc
1 min lacrosse ball hamstring roll on box (each side)