Mission Fitness – cross training
Strength (6 Rounds for weight)
Every 90 seconds for 6 Rounds
3 Front Squats to a box
**Building if possible each round
Metcon (5 Rounds for time)
5 Rounds For Time
RX+
200 meter Run
10 Shoulder to Overhead (135/115)
5 Muscle Ups (Bar or Rings)
RX
200 meter Run
10 Shoulder to Overhead (115/95)
6 Strict Pullups
Scaled
200 Meter Run
10 Shoulder to Overhead (95/75)
8 Ring Rows
Mobility
1 min foam roll lower back
1 min each side foam roll lats
1 min slow banded pull aparts
1 min pvc pass throughs