Wednesday, September 20th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

10 pass throughs

5 down facing to up facing dog


:10-:20 hollow hold

:10-:20 arch hold

10 bar kips

x3 sets

*Quality here, don’t just go through the motions.

Then building into your CTB and TTB work

Gymnastic conditioning

Today we are getting in some gymnastic skill (CTB and TTB) and blending it with some good conditioning work (burpees and AB).

Start with a max effort working your way through A1, A2, A3 and A4. Rest between is 1min.

Then we will begin the EMOM.

A1: :40 max CTB (AMRAP – Reps)

Max rep CTB in :40

*As many breaks as you need to get the most reps as possible.

A2: :40 max Burpees (AMRAP – Reps)

Max rep Burpees in :40

A3: :40 max TTB (AMRAP – Reps)

Max rep TTB in :40

*As many breaks as you need to get the most reps possible.

A4: :30 max calorie AB (Calories)

:30 max calorie AB

B: Metcon (AMRAP – Rounds)

20min EMOM of:

1) x rep CTB

2) x AB cals

3) x rep TTB

4) x Burpees
x reps is 50% of your max effort work you did before this EMOM.