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