CrossFit MSD – CrossFit
Warm-up (No Measure)
Ease into this and slowly build it up. Take your time and treat this as some strength work…
5 rounds of:
-Single arm farmer carry 10m down and back
-Single arm front rack carry 10m down and back
-Single arm OH walk 10m down and back
*alt sides. Start with non prefered arm.
Use KB or DB based on your ability. Use different weights if needed.
Metcon (4 Rounds for reps)
Tabata the following movements:
1) Box jumps 24/20″
2) Cal row
3) KB swings 24/26kg
Score is the lowest number of reps in each set. So fight to not drop your pace you set yourself from the begining.
Move very fast
Depending on class size, you may start on a different movement. Please put your score in the way it is written.