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.
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)
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.