WOD: Monday

Sunday, September 03rd, 2017 / CFMSD Workout of the Day

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)

x3 sets

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.

Strength/Gymnastics 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

No racks.

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.