CrossFit 42 South

Friday


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

15-20m slow bear crawl

10m inch worm

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

-rest 1:30

Remember that these are done by doing the 8-10 reps on one side before doing the reps on the other side. Not alternating.

Same as last week, but building in weight or reps from last week.

Quality is the Key as always. True step up and onto the box. Not pushing off back leg.

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

-rest 1:00

progress in weight or reps from last week.

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

-rest 1:00

progress in weight or reps from last week.

Accessory work

2-3 sets of:

20-30 tricep push downs

10-20 dumbell hammer curls

5-10 push ups @ 3030

Pick weight and band tension that allows you to do the reps in 1-2 sets max.

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