Mission Fitness – cross training
Strength (Weight)
Back Squats
12 minutes to build to a heavy 3 rep back squat
Metcon (Time)
15 Minute Time Cap
RX+:
2-4-6-8-6-4-2
Hang Cleans (155/115)
1 Rope Climb
200 meter Run
* hang clean reps go up the rope climbs stay the same
RX:
2-4-6-8-6-4-2
Hang Cleans (135/105)
1 Rope Climb
200 meter Run
* hang clean reps go up the rope climbs stay the same
Scaled:
2-4-6-8-6-4-2
Hang Cleans (95/75)
4 Inverted Ring Rows
200 Meter Run
*hang cleans go up and inverted ring rows stay the same
Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)