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).
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!
10min AMRAP of:
10 box jumps on and over 24/20″
10 push ups (hand release)