Monday, September 18th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get here, try to get in 5min for some rowing/AB/etc. Don’t just wait around before class today. Start moving.

21-15-9 of:

Air squats (quality reps)

KB swings (quality reps)

3x plank hold seconds (63,45,27)

*Go at an easy pace on the above to get the body going and ready for what’s to come.


A: Back Squat (3×5)

:3 lower, fast up and :2 at the top.

Add another small increase like you’ve been doing the last few weeks.

B1: Front rack reverse lunge (16-16-16-16-16)

Rest :30

Alternating legs each rep. 8 reps es total.

Tempo is just controlled and making sure form stays on point to keep this a true lunge.

B2: Handstand Push-ups (5x 10-15)

-rest 1:30 before B1

If 15s are actually easy for you, then do a deficit.

If 10 is hard for you, scale as needed.

– :3 lowers + kipping rep

– Pike HSPU

– Floor seated DB press

– Push ups

If you are scaling the movement to DB press or push ups, just put 0 as the score but fill in the notes.