WOD: Monday

Sunday, February 19th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

The CrossFit Open starts this Friday….. Get excited people.
If you haven’t registered, you still have time. Head to games.crossfit.com and get after it 🙂


Warm-up (No Measure)

We will do some mobility flow as a group for a couple minutes but the bulk of it will be done during the next phase of your warm up in between warm up sets.

Then straight into some practice with the DB before getting into the back squats.


Back Squat (3×6 @ heavier than last week)

Last week on this progression. Next week we will test a true 5rm.

Slower down than up is the tempo again.


Metcon (AMRAP – Rounds and Reps)

5 rounds of:

2min AMRAP

10 DB ground to overhead

10 DB overhead walkling lunges

10 burpees

*20/15kg DB each side.

2min rest

You will resume each round where you left it. Score is total round+reps completed as if it were a 10min AMRAP without rest.
Equal amount of rest to work today. This will allow provide you with enough rest to be able to go hard again and work on some new skills with the dumbbells.