Sunday, September 23rd, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Warm-up (No Measure)

Warm up

12min EMOM

1) :10-:15sec ring row hod + 3-6 push ups

2):10-:20sec wall sit + 4-8 walking lunge steps

3):10-:15sec side plank/ES + 3 down facing dog single arm reach*

*This is where at the top o the down facing dog you push off 1 arm, really focusing on pressing away and keeping a strong shoulder while reaching your non working arm to your opposite foot.

Then into A

A: Shoulder Press (1rm for the day in 12min)

B: Back Squat (1 rm for the day in 20min (this includes warm up))

C: 50 strict pull ups (Time)

for time:

50 strict pull ups