Mission Fitness – cross training
Strength (Weight)
15 minutes to work on
Close Grip Bench Press
Rep scheme of 5,4,3,2,1
(control decent and slight pause at the bottom)
***1-2 minute rest between rest.
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
RX+
6 hang sandbag to shoulder
12 DB floor press
30 Cross overs
(100/75)(60/50)
RX
6 hang sandbag to shoulder
12 DB floor press
40 Double unders
(75/50)(50/40)
Scaled
6 hang sandbag to shoulder
12 DB floor press
50 Single unders
(50/30)(35/25)
(taken from the hang to the shoulder and back to the hang)