Please visit us at www.missioncrossfit.com
Rest Day
For time:
25 Walking Lunges
20 Pull-ups
50 Step-ups
50 Single Jump Ropes (or 20 double unders)
25 Dips
20 Knees to elbows
30 Kettlebell Swings
30 Sit-ups
20 Hanging Squat Cleans (dumbells)
30 Supermans
30 Wall-ball shots
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Visit Crossfit main page for demos of excerises:
"Helen"
3 Rounds for time:
400M
21 Kettlebell swings
12 Pull-ups
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Rest Day
10k run/walk
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Mission Viejo Lake is 3.2 miles so if you go around twice it will be just over a 10k distance.
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