CrossFit MSD – CrossFit
Warm-up (No Measure)
We will officially start class 5min past to ensure everyone has elevated their heart rate.
so when you get to the gym, about 5min before class starts, start moving. AB/row etc. throw in some :10 bursts.
Then 3 sets of:
5 inch worms + push up (1-4)
10 band good mornings
We must be ready to begin this by 15min into class.
Metcon (4 Rounds for time)
4 sets, each for time:
20 KBS 32/24kg
20/15 cal AB
Score is time on each set.
Long rest, so go AFAP on each interval.
Scale anything back so you aren’t working on any movement for more than 1min.
Be sure that you are giving your best effort each round.