CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 down facing to up facing dogs

*Really trying to get shoulders and upper back warm and open ready to go.

3 sets

:20-:40 side plank /es

4 reverse step lunges with DB by side /es (this will be 8 lunges total with DB switching sides)

*Heavy but good form on TGU and lunges.

A1: Bench Press (5-5-5-5-5)

-rest 1min-

start at last weeks 3rd best set and build but no misses, still keeping some in the tank.

A2: Dual Dumbbell Squat (5×15 @ 20X1)

-rest 1min-

this is with a DB in each hand in the front rack position.

B: Metcon (No Measure)

5 sets for quality:

2-3 wall climbs

10-15 cal row (long and strong stokes)

10-15 TTB

2 TGU /es
select reps that suit your ability… This should be sustainable for the entire 5 sets. This shouldn’t take you to a place of ‘OMG I am going to die”. Stay below that line please.

Rowing pace is still sustainable for 5 rounds here, but the stroke should be long and strong, not short and chippy.

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