CrossFit MSD – CrossFit
Hope all the CFMSD dads had a great Fathers day and got spoilt. Now time to get into the gym and work on that real “dad bod” not that lazy mans “dad bod”……
Warm-up (No Measure)
10 pass throughs
:20-:30 hang from bar
5 down facing to up facing Woof woof (dog)
Then 3 sets of:
10 single arm OH walking lunge steps (es)
-rest :30 between sides and sets.
*Challenge yourself a bit on this. Bit of sneaky strength work.
A1: Chest-To-Bar Pull-ups (5 sets of x reps)
Rest :30 before A2
x = 50% of your best UB set + 1-2 reps. You did this a few weeks ago.
A2: Push Press (5×10 building)
-rest :30 before A3
Start moderate and build each set.
:3 lowers on each rep.
A3: FLR on floor (5x :30-1:15)
Rest 2min before A1
Floor only. If you did rings last few weeks, try to build to 1:15 hold.