CrossFit MSD – CrossFit
Warm-up (No Measure)
We will pretty much get right into this……
Long and smooth again today….
A: Metcon (AMRAP – Rounds)
49min EMOM @ moderate effort:
1) :45 row
2) :45 skipping + DU practice
3) 1 TGU /es @ heavy but good form
4) :45 AB
5) 45m farmer carry (15m sections)
6) :30 top of ring support
7) 10 standing pallof press /es
there is no score today, just long workout, staying present, moving well and doing the best you can.
Find a nice pace on the row and AB work. Go as heavy as good form allows on the TGU.
The carries can be done as heavy as you like, there is a lot of weight options with the KB and DB. This should be pretty heavy, challenge yourself.
Top of ring hold is as long as YOU can hold in :30, it doesn’t have to be :30 or you fail.
Pallof press be sure your hips and shoulders are square and really press out and pull back in while keeping your core nice and tight and in an athletic position.