CrossFit MSD – CrossFit
Warm-up (No Measure)
5min on the clock to start with row/AB/skip etc to get generally warm.
then quick 5min mobility flow as a group
Then accumulate 20-30 quality cossack squats, trying to get as full ROM as possible. If these are becoming easy for you, do this with a weight in a goblet position
then you will have 6min before we put the clock on for your FS work. If working with a buddy, just have one athlete go at the start of the 2:30 then the other just go after they finish the set.
A: Front Squat (10-10-10-10-10)
go every 2:30
those in last saturday, progress what you did.
B: Metcon (AMRAP – Reps)
1) max wall balls in :40
2) max box jumps in :40
3) max burpees in :40
Pick own weight/heights etc today. Challenge yourself, but do something that allows you to get a good handful of reps each time.