CrossFit MSD – CrossFit
Warm-up
Warm-up (No Measure)
5-8min mobility flow as a group.
Then we will start getting into all the parts of todays training.
Metcon
Metcon (No Measure)
5 rounds not for time of: (40min cut)
:20-:40 wall facing HS hold
3-6 ring muscle ups or 6-10 strict pull ups
10-15 box jumps (step down)
10-15 cal AB or row
10-15 KBS
20m single arm OH carry (es)
2x shuttle run
Shuttle = to far fence then back to the fence closest to the gym.
We are going to get a real good workout here, but the goal is to move as well as possible and detach from the “time” or “scores” and just focus on good training.
Great chance to dial in those muscle ups for those who have them. For those close, we will provide some scaling options. If you don’t have strict pull ups, this is where you time should be spent.