CrossFit MSD – CrossFit
W/UP: Warm-up (No Measure)
General movement flow to start
then
grab a buddy
One person bear crawls 30m while the other AMRAP’s V-Ups
x2 sets each
A: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP for quality but with intent:
1 rope climb
2 wall climbs
3 box jumps 30/24″
due to the number of ropes etc. you can start on any movement
B: Metcon (No Measure)
Core work for quality:
3-4 sets
10 pallof press/es
10 hollow rocks/ bent hollow rocks/ hollow holds