Mission Fitness – cross training
Strength (6 Rounds for weight)
Pressing Complex
Every 90 seconds for 6 rounds:
2 Push Press
1 Split or Jerk
Metcon (AMRAP – Reps)
Score is total reps of both AMRAPs
RX+
10 Min AMRAP
25-50-75-100-125…..
Single Unders
3-6-9-12-15…
Strict pull ups
-rest 3 minutes-
10 Min AMRAP
3-6-9-12-15…
Calorie Row
Strict handstand pushups
(reps are the same for row and handstands)
RX
10 Min AMRAP
25-50-75-100-125…..
Single Unders
3-6-9-12-15…
Kipping pullups
-rest 3 minutes
10 Min AMRAP
3-6-9-12-15…
Calorie Row
Kipping handstand pushups
(reps are the same for row and handstands)
Scaled
10 Min AMRAP
25-50-75-100-125…..
Single Unders
3-6-9-12-15…
Australian Pullups
-rest 3 minutes
10 Min AMRAP
3-6-9-12-15…
Calorie Row
Pike Pushups
(reps are the same for row and pike pushups)