CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

10m bear crawl (good control like we have been working on)

10m walking lunge steps + rotation on each rep

X3 sets

then 10-20 cossack squats for quality. Working on achieving full ROM (based on flexibility)

*Can start to add weight to goblet position now if you feel able to.

A: Back Squat (Build to 5rm for the day in 15min)

Use your time to get in some good warm up sets. There is no tempo today but in warm up reps it’s worth doing some control lowers with a pause at the bottom to strengthen and enforce control in your full ROM.

Then after you have got a few slower tempo reps you can start to speed it up but must still be in control.

B: Metcon (AMRAP – Rounds)

20min EMOM:

1) 18/13 cal row

2) 60 double unders

3) 16/11 cal AB

4) 10 KB Swings + 10 goblet squats 32/24kg

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