CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Friday mobility flow to get you going after a big week…

3 sets of:

15m bear crawl

6 single arm OH walking lunges /es

*Go heavy but perfect on the lunges. Heavy for you, and heavy while still moving well.

A: Back Squat (5-5-5 @ 32X1)

Rest 2min

This is the yucky tempo we did on the FS but now with a BS.


B1: Front rack reverse lunge (3X20 steps @ slower down than up)

rest 1:00

B2: Dumbell Z Press (3x 6-8 reps @ 20×2)

rest 1:00

this is superset with the lunges today. Also, we have asked for 6-8 reps which is less than previous weeks, meaning we would like slight increase in weight today if you can.

C: Metcon (No Measure)

3-4 sets for quality: :15-:30 hanging L sit / tuck hold

:15-:30 top of ring dip hold

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