CrossFit 42 South

Friday


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 down facing to up facing dogs

*Really trying to get shoulders and upper back warm and open ready to go.

3 sets

:30-:45 FLR on floor

30m SA OH carry /es

4 reverse step lunges with DB by side /es (this will be 8 lunges total with DB switching sides)

*Heavy but good form on the OH carry.

A1: Bench Press (5-5-5-5-5 @ 30X1 )

-rest 1min

these are regualr grip bench press. Nothing to crazy wide, just a grip that is shoulder width or just outside. Form etc is priority over load here.

Start mod-heavy then build, but no misses

A2: Goblet Reverse Lunge (5×20 alt legs @ slower down than up )

-rest 1:00

Use KB or DB. Like the goblet squats on Monday, this is actually meant to be heavy. Challenge yourself in the weight, but form is always the priority.

Can build in weight here if a bit unsrue were to start.

B: Metcon (No Measure)

12min EMOM:

1) 10-12 DB z press @ slower down than up

2) 10-12 DB bicep curls @ slower down than up

3) 2-3 wall climbs (perfect and controlled up and down)

4) rest
No score on this, just putting in the good quality work…

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