CrossFit 42 South

Friday


CrossFit MSD – CrossFit

Warm-up (No Measure)

Quick mobility flow to losen the hips and ankles to make our squats feel good

then 3 sets

:30-:45 wall sit

10 jumping lunges

5 broad jumps

*start jump efforts easy and build the effort each rep/round

A: Back Squat (5-5-5-5-5 @ 30X1 )

-rest 2-3min (during rest, walk around, have an easy row or AB, keep moving, but not working out)

Progress this from last week. Not supersetting with anything today, just on it’s own.

Start around about last weeks 3rd working set and build by feel again..

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

20m DB by side walking lunge steps (you pick weight)

10-15 box jumps

10-15 cal row
This could get messy with only 4 rowers and however many athletes working at a time. Start on different movments and keep your calorie row to :60 or less and get on and off quick.

Lunges done in 2x10m sections. If 20m lunge is hard, you can do this with no weight too.

If you can comfortably jump on the standard box, you can try go higher, just be smart and safe

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