CrossFit MSD – CrossFit
Warm-up
Warm-up (No Measure)
Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..
3 sets of:
:10-:30 top of ring dip hold
15 band good mornings
5 broad jumps (stick landings, be smooth like ninja)
*For the jumps, start of small and build the distance/effort as the reps and sets go on please.
Strength
A: Single leg deadlift (5×10/leg @ 21X1)
rest 1min
Same weight on each set as last week but extra rep today. Don’t go heavier than last week. Let the extra rep to it’s magic.
B1: strict pull up (5x 3-6 @ 31X5)
-rest :15
This is a 3sec lower and a 5sec chin over bar hold on each rep. Scale as needed to meet this tempo.
B2: Kettlebell swing (5x 10-15)
Pick own weight. Quality reps.
-rest 1min
Metcon
Metcon (No Measure)
12min AMRAP for quality of:
3-6 strict TTB
15-40 double unders
Goal is quality over speed.
Be strict on getting good reps, don’t rush but don’t stop moving.
No score on this one. Just good quality work.