Mission Fitness – cross training

Accessory Work (3 Rounds for weight)

3 Rounds:
10/10 Bent Over DB Row
5 Weighted Box Dips

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP :
Rx+:
500/450 meter Row
15 Medicine Ball GHD or Regular GHD Sit ups
250/225 meter Row
15 Strict Toes To Bar
RX:
500/450 meter Row
15 Med Ball GHDs or Regular GHD Sit ups
250/225 meter Row
15 Hanging Leg Raises
Scaled:
500/450 meter Row
15 PVC Pipe Situps or 20 Abmat Situps
250/225 meter Row
15 Leg Raises From Bench

Mobiliy:
1 min pigeon stretch
1 min cobra stretch into downward dog