Friday

CrossFit MSD – CrossFit

Warm-up (No Measure)

5-10min general aerobic warm up + mobility/movement flow

3-5 inch worms (hands only)

5-10 lunge + rotation ES

15-20 Air squats

10-20sec HS hold against wall OR top of push up position

3 rounds

:30sec aerobic AB/Row

10 goblet squats

10sec hollow hold

5 DB press with control

A: Metcon (Time)

3 ROUNDS FOR TIME:

(12MIN CUT OFF)

RX

50 Wall balls 10/9ft 9/6kg

15 HSPU

INTERM/MASTERS

50 wall balls 10/9ft 9/6kg

10 HSPU

*Can use 1x AB mat

SCALED

50 wall balls 10/9ft 6/4kg

10 seated barbell press 20/15kg
HSPU – Any kind

Toes and Nose against wall. Arms fully extended

Mark a line at the start of your wrist, then measure 3inches down and create a line.

*Heels above or ON the line will be ACCEPTED.

WALL BALL-

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown above the line.

The centre of the ball must hit the target at or above the specific target height.