CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3:00 min aerobic warm up then

3 sets of:

15m high knees

15m butt kicks

lunge flow/es

5 burpees

A: Goblet Squat (5x 8-12 @ 20X1)

Every 2:00

If you give these a real crack it will be alot more challenging that you think.

B: Dumbbell by side step ups (4 x 12 steps alternating legs)

Every 2:00

Less reps than last week, extra set. Goal is to go heavier.

C: Metcon (No Measure)

12min aerobic flush out and work some moderate breathing:

Move from one machine to the other going at a smooth pace to get blood flow, work on some breathing but not over exerting yourself.

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