Sunday, November 11th, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

For those of you who did the partner comp on the weekend, take today easy-ish, do the workouts, but dial the intensity back you are probably pretty sore. We don’t want to risk injury.

Partner warm up for 2 rounds total. Alt between each section till you have done two lots of EVERYTHING.

One person holds a plank while the other completes 10 KBS (lightish weight)

Then one person holds a wall sit while the other person completes 5-10 push ups (legit reps and form)

Then one person bear crawls 20m (10m up and back) while the other person is sitting in the bottom of a squat hold.

A: Push Press (10-10-10)

From the floor

Every 2:30

Same as last week but a chance to start heavier and finish heavier. If you really maxed out last week and can’t increase your MAX today, just complete your sets heavier overall is a win today.

B: Metcon (Time)

For time:

50/35 cal AB (3:00min CAP)

50 burpee box jump on and overs 24/20″

400m run

25 pull ups (c2b if ninja)

400m run

Scale as needed