Mission Fitness – cross training
Front Squat (4 Rounds for weight)
1 set x 5 @ 50 %
3 sets x 5 @70 %
Rest 2 min
take an additional set at 60% if you feel like you need it.
this should take about 15 minutes to complete
Metcon (AMRAP – Rounds and Reps)
RX+:
3 Rounds:
AMRAP 4 Min
5 Dumbbell Hang Cleans ( 50s/ 35s)
5 Dumbbell Thrusters (50s / 35s)
10 Toes to Bar
Rest 1 min between rounds
RX:
3 Rounds:
AMRAP 4 Min
5 Dumbbell Hang Cleans ( 40s/ 25s)
5 Dumbbell Thrusters (40s / 25s)
10 Knees to Elbow
Rest 1 min between rounds
Scaled:
3 Rounds:
AMRAP 4 Min:
5 Dumbbell Hang Cleans ( 35s / 20s)
5 Dumbbell Thrusters (35s / 20s)
10 Knees to Chest
Rest 1 min between rounds
-you start the workout from the top for each round, do not pick up where you left off
Accessory Work (Checkmark)
RX:
GHD Back Extensions
2 sets x 15 reps
Rest 1:30
Scaled:
Supermans
3 sets x 15 reps
Rest 1:30