CrossFit MSD – CrossFit
Warm-up (No Measure)
here early? spend time doing your aerobic based warm up work…
As a group 5min mobility flows, being active with our movements to actually warm up and gain ROM (range of motion) for our barbell work
Then 3 sets of the following: (barbell practice)
3-5 muscle snatch
3-5 behind the neck snatch grip push press
3-5 OHS
3-5 snatch balance
3-5 power snatch
3-5 full snatch
*working on this same stuff AGAIN….. Even though we have no set barbell work today, getting in the practice because it is paying off.
then a few min to get a few hard hits on the AB before starting.
This looks easy on paper, but if you do this right, it will be tough….
A: Metcon (Calories)
Intervals work:
10 sets of:
:20 ALL out AB sprint for cals
-rest 1:40
score is total cals combined…
B: Metcon (No Measure)
10-15min EASY pace to recover:
1min row
1min walking up and down gym floor