CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow to kick the week off

3×8 lateral step ups (height focus)

*after each set, :20-:30 side plank /es

Like last week, progress in your height.

Height focus meaning trying to step to the tallest box you can. You can add weight plates to create more height as needed.

A: Front rack step ups (3x 8-12/ES @ slower down than up )

-rest :30 between legs and 1min between sets

goal is to progress in your reps complete from last week, if you manged 12s add weight, otherwise, same weight more reps. Better quality too as always.

A2: Rope Climb (3 x 2-4 reps )

-rest 1 min-

Spend no more than 1:30 working on this, but trying to get in the reps to the best of your ability.

B: Front Squat (5-4-3-2-1 @ 32X1)

-rest 2min

This tempo is nasty guys…. No misses at all. Start lighter than you think and build each set.

C: Banded tricep push down (Cash out today guys with 50-100 banded tricep push)

Quality reps, dont rush these

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