Workout cross training – Wed, Jul 5

Mission Fitness – cross training

Skill Work (No Measure)

12 minutes of working on Turkish get ups

Metcon (AMRAP – Reps)

Workout
14 min ladder

RX+
3-5-7-9-11-13…etc
Pullups(strict)
GHD situps
SA DB STO 60/50

RX
3-5-7-9-11-13…etc
Pullups(kipping)
Wall Ball GHD situps
SA DB STO 50/40

Scaled
3-5-7-9-11-13…etc
Australian Pullups
Abmat situps or Wall Ball GHD situps
SA DB STO 35/25

***Add all reps together for your score:
3 pullups + 3 situps +3 SA DB STO = 9

Mobility
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)
1 min slow banded pull aparts and banded pass throughs