CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

movement flow as a group for 5min to iron out any kinks then start prepping into the workout

A: Metcon (No Measure)

45min @ grinder pace:

15m arm over arm pull

5-10 strict HSPU*

1min ski

3-5 sandbag over shoulder**

:30 goblet loaded wall sit

:30 top of dip support***
Hit this at a tough grinder pace but not trying to race or feel as you need to keep score etc. You can push the ski erg to see how many cal you can get each time if you like. Challenging weight for all the odd object work but form and qaulity comes first.

*Options for strict HSPU/ controlled lower + kip/pike HSPU/push ups. Pike HSPU when done right are just as tough as HSPU.

**Just pick up sandbag like a DL or use a DB like you may have done before.

***On rings but if unable ti do a static support and if still tough go to a FLR.

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