Wednesday, September 27th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)


A: Front Squat (5rm for the day)

:3 lowers

Find the heaviest set of 5 for the day.

Quality work

Metcon (No Measure)

5 sets, NFT of:

10 front squats @ 50% of A

20-30 lateral jumps over bar

:20-:45 side plank es

:15-:45 top of ring hold

:15-:30 hollow hold
Just because this isn’t for time, doesn’t mean it will be easy. Move with intent, the stimulus will follow.

No racks for FS. No tempo either, just good reps.

Lateral bar jumps, goal is to be springy and changing direction from side to side. Scale to jumping over a broomstick if needed.

Quality on the hold. Scale down difficulty as needed to meet the minimum hold times.