WOD: Friday

Thursday, July 27th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

10 pallof press (es)

2 slow turkish get ups (es)

For the TGU, go SLOW all the way up and down. Time under tension is key here.

Metcon (AMRAP – Reps)

3 sets of:

row 2min max cals

-rest 3-4min

AB 2min max cals

-rest 3-4min

Score is TOTAL cals combined.
Go at about 92-95% max effort. Goal is to be able to hold a similar pace on all intervals, or as close as possible. Coming out to fast and not sustainable is what we DON’T want.

Go as fast as you can, but being able to sustain over the intervals.

Cool down

walk around and nose breathe for 5-10min