CrossFit MSD – CrossFit
Warm-up (No Measure)
Few minutes of mobility flow to get the body going then straight into:
3 rounds of:
8-12 cossack squats
15m single arm OH carry (es)
:45 row or AB (moderate pace)
5-10 ring rows
Then straight into the “quality work”.
Metcon (No Measure)
10 sets for quality of: (25min cap)
5 single arm DB muscle snatch (es)
5 single arm DB push press (:3 lower) (es)
1 turkish get up
-Repeat on the other side. Rest :30 between side and sets.
You pick the weight. You pick how fast you do each movement.
Quality is the key here. Take your time to do it well, rather than fast.
Can use a different weight on the TGU if you can go heavier or need to go lighter.
4-5 rounds of:
:10-:30 chin over bar hold (chin up grip)
:10-:30 bottom of ring dip hold scale to push up hold if needed, can use band to stop wobbles, not knee in)
:10-:30 active hang
:10-:30 top of dip hold (Can scale with band to stop wobble or push up plank)