Wednesday

July 31, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 15min on the clock RTW at easy-ish effort :30sec row/run/skip/AB/Ski After each :30sec effort complete the following: :10sec hang from bar :10 sec deep squat hold :20sec lunge flow type movement Then getting back onto rower/AB/Ski/Run etc. Goal is to be warm. get a bit of a huff […]

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Tuesday

July 30, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 5min movement flow work to get loose and restore normal ROM before we get after it today. 3 sets: 15m bear crawl 30m dual KB front rack carry (elbows down and in) 10m broad jumps 1min cardio your choice then before each complex going through 5min of snatch […]

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Monday

July 29, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 6min on the clock to do some aerobic work of your choice. then 2 sets of: 6-8 DB floor press (neutral grip) 6-8 ring rows @2020 :10-:20sec side plank /ES A: Push Press (5-5-5-5-5) Go every 2:30 *In rest break, complete 12 band pull aparts. Start at moderate […]

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Saturday

July 27, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) Warm up game today for 10min, athletes choice. Have a think on what you would like to do before coming in, talk to the coach before hand to drop some ideas…. for todays workouts, If there is a MM team, do the higher number of cals/distance, if a […]

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Friyay

July 26, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) general movement flow as a group then 3 sets for quality 3-5 strict pull ups (with a few reps left in the tank) 4-6 TTB (a few reps left in the tank also) 10 wall balls *This is some upper gymnastics skill work, form over reps, don’t make […]

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