Workout cross training – Wed, Jan 3

Mission Fitness – cross training

Strength (Weight)

Tempo Bench Press (3 second decent/explode up)

5 x 5

Starting around 60% and building only if you are holding the 3 second decent every round.

Metcon

Workout

4 x 2:30(work for 2:30 then rest for 30 seconds after)

-30 seconds rest after each round –

RX+

8 Strict Handstand Pushups

250/200 meter row

Max DB snatch in remaining time(60/50)

RX

8 kipping Handstand Pushups

250/200 meter row

Max DB snatch in remaining time(50/40)

Scaled

10 pike pushups

200/150 meter row

Max DB snatch in remaining time(35/25)