CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 min on the clock

1min run

1min row

1min ski

1 min AB

*bounce around for 15min putting in 1 min work on each, keep this aerobic, meaning sustainable effort.

This is just a nice long cardio warm up before some quality lifting work.

Burning off some weekend calories in the warm up ha…

Then you should be very warm and we will get under a barbell ready for our Front Squat work.

A: Front Squat (5-4-3-2-1 @ 22X1)

-rest 2min-

Each set gets heavier. First set is at about that 75% 1rm mark, maybe a bit more. Score is weight on each set today and note that you did it with a 22X1 tempo.

A: Front Squat (5-4-3-2-1 @ 22X1)

A: Front Squat (5-4-3-2-1 @ 22X1)

A: Front Squat (5-4-3-2-1 @ 22X1)

A: Front Squat (5-4-3-2-1 @ 22X1)

B1: Dumbbell Walking Lunge (5 X 16 steps)

-Rest :30sec-

DB by side, perfect lunge steps. Try to avoid your hips shooting up as you stand up and over into the next rep.

B2: strict pull up (5 x ME UB reps @ quality over reps, no set tempo)

-Rest 1min-

Should be aiming for 5+ reps today. If you have 15+ reps, do strict C2B today.

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