CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to start with row/AB/skip etc to get generally warm.

quick general mobility flow to losen up to create ROM to work with for our squats etc today.

3 sets

4-6 cossack squats

3 down facing to up facing dog

:10-:120 hang from bar (dead hang)

3 broad jumps

then you will have 6min before we put the clock on for your FS work. If working with a buddy, just have one athlete go at the start of the 2:30 then the other just go after they finish the set.

A: Front Squat (10-10-10-10-10)

go every 2:30


those who did this last friday, goal is to progress the weight each set.

B: Metcon (No Measure)

4 sets NFT:

12 DB by sides step ups alt

8-15 burpees (:50 cut off)

2min easy spin on AB or rower for :30-:45 to just flush the legs (VERY EASY)
Goal here is going hard at the step ups, pushing the pace on the burpees then resting/taking it easy for the easy spin/row…..

height for step ups is your normal step up height today and you pick the weight too. This is a strength session, but also endurance too and quality on the step ups is key.

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