CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)


15-20m slow bear crawl

10 single arm KB swings es

A: Front rack step ups (4×8-10/leg @ slower down than up)

-rest 1:30

We have done step ups before. Today, you will do all reps on your weak leg then match on your strong leg.

Same weight each set today. Pick a weight and stay with it. We will be building this over the weeks.

Box height is just above knee cap. Stand on plates or put plates onto boxes to get the correct height please.

B1: Dumbbell Z press (3x 8-12 @ 31X1)

-rest 1:00

new tempo. Slower down but press fast. Try to progress weight/reps from last week still

B2: Bent Over Dual KB/DB Row (3x 8-12 @ 21X1)

-rest 1:00

Use KB or DB, it won’t matter to much on this. Perfect back position, legit range of motion legit reps.

Accessory work

60-100 reps hard and fast to finsih off today.

*Every break do 10-20 plate bicep curls

Quality reps is the focus on all this.

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