Mission Fitness – cross training
Strength (Weight)
Push Press
20 Mins to work on building to a heavy single push press.
****starting around 70% of your 1 RM and building if possible, to 100 – 101%
Metcon (AMRAP – Rounds and Reps)
WOD
12 Minute AMRAP
RX+
9 strict toes to bar
15 box jumps (24/20)
21/15 calorie ski
RX
9 toes to bar
15 box jumps (20/14)
21/15 calorie ski
Scaled
9 toes above hips
15 box jumps (20/14)
18/12 calorie ski