Workout cross training – Wed, Dec 13

Mission Fitness – cross training

Strength (Weight)

Deadlift

15 Mins to work on

10 @ 55%

-rest 3 mins-

8 @ 60%

-rest 2 mins

6 @ 65%

****Focusing on good setup, positioning, and fast pulls. Looking for speed with no

punching the bar off the ground.

Metcon (Time)

RX+

40 Wallballs

30 Kipping Pull ups

30 Wall Balls

20 Chest to Bar pullups

20 Wall Balls

10 Bar/Ring Muscle Ups

RX

40 Wallballs

30 Kipping Pull ups

30 Wall Balls

20 Chest to Bar pullups

20 Wall Balls

10 Strict Pullups

Scaled

40 Wallballs

30 Ring Rows/Australian Pullups

30 Wall Balls

20 Ring Rows/Australian Pullups

20 Wall Balls

10 Ring Rows/Australian Pullups