CrossFit MSD – CrossFit
Warm-up (No Measure)
When you get here, spend 3-5min to get a row or bike in. Just get the body moving and break a slight sweat.
4 sets of:
4-6 ring rows (:4 pull, :4 hold, :lower)
4-6 push ups (:4 lower, :4 hold, :press)
6-10 cossack squats
*This is like last weeks work we did in the warm up. Make sure of the tempo, time under tension is the key. Notice the chance to do a few extra reps and an extra set. Sneaky strength to be made here.
Metcon (4 Rounds for time)
50/40 cal row
50/40 cal AB
35/25 cal row
35/25 cal AB
Score is your time on each round.
Go hard on these intervals, but hard in relation to the time you will be on the bike or rower.
You score is your time on both 50/40 efforts and the 35/25 efforts.
In your rest, keep moving around. Stay fresh and ready to go.
This will suck. Sorry!