CrossFit MSD – CrossFit
Warm-up
Warm-up (No Measure)
2 sets of:
:20 hollow hold
:20 rest
:20 ring support
:20 rest
:20 chin over bar hold
:20 rest
:20 HS hold (wall facing)
:20 rest
:20 lunges plate OH
:20 rest
For the holds, do what you can, even if it is less than :20.
We will try stagger the warm ups to match the workout too.
Metcon
Metcon (Time)
For time:
60 box jumps 24/20″
1000m row
10 rope climbs
Will need to stagger the starts. Go in 5min waves.
Strength
4-5 rounds of:
10 strict pull ups
10 strict HSPU
*Scale as needed. Make harder as needed with weight or deficit. You are allowed one break per set.