CrossFit MSST 91114
Walking lunge 400m
4 rounds of:
Run 400m
50 squats
100-75-50-25 reps:
situps
flutterkicks (4 count)
Leg levers
50 squats
25 pushups
50 pistols
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups
20-16-12-8-4 reps of:
One-arm pushups
Pistols
1 round Tabata sprints (hills if possible)
1 round Tabata bottom-to-bottom squats
There is no rest between exercises
5 rounds of:
50 mountain climbers (4 count)
25 situps
burpees: 20-19-18 ... 3-2-1
walk 25m after each set
5 rounds of:
30 second isometric squat hold
20 squats
30 seconds isometric leaning rest
20 pushups
10 rounds of:
30 seconds handstand
30 seconds isometric squat
Score is cummulative time
Run 400m
Burpee-Broad Jump 25m
Walking Lunges 25m
Burpee-Broad Jump 25m
Bear Crawl 25m
Burpee-Broad Jump 25m
Walking Lunges 25m
Burpee-Broad Jump 25m
Bear Crawl 25m
Run 400m
50 burpees
75 flutterkicks (4-count)
100 pushups
150 situps
4 rounds of:
50 walking lunges
50 squats
Run 400m
3 rounds of:
50 pushups
50 situps
50 squats
80 squats
10 handstand pushups
60 squats
20 handstand pushups
40 squats
30 handstand pushups
20 squats
5 rounds of:
50 squats
30 handstand pushups
3 rounds of:
30yd bear crawl
30yd inch worm pushup
30yd burpee jumps
150 burpees
50 burpees
jump 12” above max reach each one.
Cummulative L-hold for total of 5:00. Use
bar, rings, or floor.
Stop timer when you drop out of position.
Record total time it takes to get 5:00
50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m
4 rounds of:
50 pushups
50 situps
50 4ct flutterkicks
As many rounds as possible in 12 minutes of:
10 pushups
15 situps
20m walking lunge
5 rounds of:
100 jumping jacks
100 mountain climbers
50 rounds of:
1 squat
1 pushup
1 situp
1 superman
1 tuck jump
50 jumping jacks
50 pushups
50 tuck jumps
50 situps
50 mountain climbers(50 each leg)
50 squats
50 jumping jacks
Run 100m
20 pushups
5 burpees
15 clap pushups
5 burpees
10 chest-slap pushups
5 burpees
5 fingertip pushups
Run 100m
15 pushups
5 burpees
10 clap pushups
5 burpees
10 chest-slap pushups
5 burpees
5 fingertip pushups
Run 100m
10 pushups
5 burpees
10 clap pushups
5 burpees
10 chest-slap pushups
5 burpees
5 fingertip pushups
100 situps
100 flutterkicks (4 count)
100 leg levers
5 rounds of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges
Run 5k , but every 2:00 do 20 pushups and
20 squats.
5 rounds of:
50 walking lunges
15 handstand pushups
4 rounds of:
25 lunges
50 squats
5 rounds of:
100 squats
20 lunges
35 pushups
2 rounds:
Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00