CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 min to do aerobic work. Class will officially start 5mins in.

3 sets for quality of:

:20-:30 sec hollow hold

:20-:30 sec arch hold

5-8 scap pull ups

5-8 scap push ups

A: Power clean and push jerk (3-3-3-3-3-3-3)

~rest 1:00~

Touch and go reps today. Practice barbell cycling and being smooth and efficient on each rep.

B: Metcon (No Measure)

4-5 sets for Quality

:30-:60sec FLR on floor

4-6 strict pull ups **

5 broad jumps (stick landing in partial squat position)
** If this rep rang is easy then do strict C@B. If it is hard, regress and use a band or ring rows. Another great option today would be doing 5 negatives. Jump your chin over the bar and slowly lower yourself down to a hang, this should take :3-:5 sec.

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