CrossFit 42 South

Monday


CrossFit MSD – CrossFit

Warm-up (No Measure)

One time through:

500/400m row

15m high knees

15m lateral side steps /each way

20/15 cal AB

20 DEEP lunge /es alt legs (this is like the mobility work we do in warm ups)

then getting into the BS

A: Back Squat (5-4-3-2-1 @ 30X1)

-Rest 2:00-

stick to the tempo. Get after the weight, but focus on form over load……. Do not fail a rep today.

Back Squat

Back Squat

Back Squat

Back Squat

B: Metcon (Time)

5 RFT:

12 DB snatch alt

12 goblet squats with DB

:30-:45 FLR on floor (longer if you can)
pick own DB weight…. Heavy as you like but maintain good form and keeping up pace. Holding longer on the FLR will give you a slower time, but if you can, just do it and go faster on the other stuff.

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