WOD: Wednesday

Tuesday, June 21st, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

-Single arm OH carry 10m down, switch arms, 10m back


After each 10m 2 sumo stance inch worms

*You pick your own weight. Focus on solid lock out and good position while walking.


After each set of press perform a :20 ring row hold (hand on chest).

Quality position…

Shoulder Press (5-5-5)

Each rep hold for :5 overhead. This won’t be your heaviest sets of 5 but consider this a new movement.

Start heavy and add weight if it feels good.

Be sure of the OH position. TIGHT!


Metcon (Time)

10min AMRAP of:

10 box jumps on and over 24/20″

10 push ups (hand release)