CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 rounds of:

10 DB RDL’s (DB each hand, keep back flat, engaging the mammies and gluten, knees have a slight bend in them)

:20-:30sec FLR on floor (hollow body position without hip being up to high)

then 2 sets of:

4 broad jumps (explosive jumps, sticking your landing)

bear crawl as far as you jumped.

A: Deadlift (Build to a tough 5reps for the day @ 11X1)

You have 15min

AHAFA – (As heavy as form allows)

*This means at no cost do you add weight to try and get a PB or beat someone or to stroke your ego if your form get’s worse as each set goes on. Working on maintaining a tight back position etc.

B: Metcon (Time)

For Time:


KB swings 32/24kg


box jumps 24/20″

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