CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min movement flow as a group

then

Grab a buddy and complete the following:

8 over unders each

One runs to the fence and back while the other holds a handstand for as long as possible

then

4 over unders each

then another run to the fence and back while the other hangs from the pull up bar.

A: Metcon (No Measure)

10min skill work:

Handstands, working towards kicking up towards the wall or wall climbs to vertical depending on your ability.

If you have both the above, working on some free standing handstand holds/ handstand walking.

Everyone will be at different levels, but the one thing we want is for everyone to remain safe. work with your coach on this please

B: Metcon (Time)

For Time: (20min cut off)

100 double unders

75 wall balls 9/7kg 10/9″

50 box jumps 24/20″

25 devils press 22.5/15kg / hand
scale as needed

C: single arm DB/KB row (3x 10/es )

Progressing along from last week if possible, but you will be fatigued a bit from your workout. Form over load

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