CrossFit 42 South

Friday


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to start with row/AB/skip etc to get generally warm.

then quick 5min mobility flow as a group

Then accumulate 20-30 quality cossack squats, trying to get as full ROM as possible. If these are becoming easy for you, do this with a weight in a goblet position

then you will have 6min before we put the clock on for your FS work. If working with a buddy, just have one athlete go at the start of the 2:30 then the other just go after they finish the set.

A: Front Squat (10-10-10-10-10)

go every 2:30

NO RACKS…..

those in last saturday, progress what you did.

B: Metcon (AMRAP – Reps)

12min EMOM:

1) max wall balls in :40

2) max box jumps in :40

3) max burpees in :40
Pick own weight/heights etc today. Challenge yourself, but do something that allows you to get a good handful of reps each time.

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