Monday, September 25th, 2017 / CFMSD Workout of the Day

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

Interval work

We must be ready to begin this by 15min into class.

Metcon (4 Rounds for time)

4 sets, each for time:

250/200m row

20 burpees

20 KBS 32/24kg

20/15 cal AB

-rest 6min

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.