Workout cross training – Fri, Jul 14

Mission Fitness – cross training

Metcon (Time)

RX+
15-12-9-6-3
Hang clean
5-4-3-2-1
Wall walks
(115/95)
**30 Dus after each set
RX
15-12-9-6-3
Hang clean
5-4-3-2-1
Wall walks
(95/75)
**30 Dus after each set
Scaled
15-12-9-6-3
Hang clean
5-4-3-2-1
Wall walks halfway or double the rep pushups
(75/65)
**30 single unders after each set

Accessory Work
5 Rounds
10 empty bar or light weight bicep curls
5 empty bar or light weight bent over rows

Conditioning (5 Rounds for time)

Every 90 seconds for 5 rounds 150 ft shuttle run