Workout cross training – Tue, Jun 13

Mission Fitness – cross training

Strength (5 Rounds for weight)

Every 90 seconds for 5 rounds
Clean Complex
1 clean deadlift
1 clean pull
1-2 power cleans
***starting around 55% of your 1 rep max power clean

Metcon (6 Rounds for time)

For Time
RX+
7 Rounds for time
6 alt single arm devil press(60/40)
12 Weighted GHDs
1 leg less rope climb
RX
6 alt single arm devil press(50/30)
12 Med ball GHD situp or GHD situp(unweighted)
1 rope climb
Scaled
6 alt single arm devil press (35/25)
14 abmat situps
6/6 DB bent over row

Mobility
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)